Revealed! The Secret to Lasting Freedom from Elbow Pain.
Regain Your Top Physical Performance with the 4-Week Tennis Elbow Treatment Plan
So, you have tennis elbow. But you don’t play tennis, so you look in the mirror trying to figure out why. It's painful and frustrating, yes?
Tennis elbow can be a big issue not just for tennis players but for hundreds of thousands of people every year. Symptoms of tennis elbow can include pain, swelling, weakness of grip or pain when gripping, and tenderness to touch.
Whether you are muscling up the back porch steps or swinging a saw around on the job site, if you suffer from tennis elbow due to prolonged repeated use – don’t worry there are ways to make it stop, for good!
You just have to be proactive to help fast-track your recovery and prevent this stubborn and frustrating tennis elbow from coming back.
The Four-Week Guide to Getting Rid of Tennis Elbow
It is important to know that tennis elbow recovery is not like a regular muscle injury. There is an extensive process that requires time and patience while following the right treatment plan. One of the best ways to follow the recovery process properly is to be very patient and do not give up easily.
Dr. Kessler of Spine and Sports Medicine created a Day-By-Day 30-Day Tennis Elbow Treatment Plan that can help you find relief from your pain regardless of the cause of your overuse injury. It is designed to help speed up your rehabilitation and prevent recurrent injury.
Each week of the treatment plan consists of 2 steps that are essential in your recovery process.
For the first week, Dr. Kessler recommends (1) treating your symptoms through home remedies known as PRICE and (2) reintroducing daily activity.
P – Protection
One of the best ways to protect yourself from tennis elbow is by implementing a warm-up routine and improving your form and technique when doing your sporting activity. If your tennis elbow is caused by your job like doing tasks that involve repetitive motions of the wrist and arm, consider choosing power tools rather than hand tools, using an ergonomic keyboard and mouse, and taking periodic brakes.
R – Rest
Resting your fingers, wrist, and forearm and avoiding activities that could make your injury worse are important in your healing process.
I – Ice
At the first sign of tennis elbow use ice. Apply it to your elbow region 10-15 minutes several times per day. Don’t put the ice directly on your skin as this may lead to tissue and skin damage.
C – Compression
Wear an elbow brace during activities that require grasping or twisting arm movements. The right elbow brace will protect your joint during these movements by spreading pressure throughout the arm. It can also help you alleviate the pain. Choose an elbow brace that won’t limit your movement or prevent blood flow.
E – Elevate
Raising and resting your arm so that it’s above the level of your heart can help ease the pain and reduce the swelling. Try doing it several times a day, especially when you’re applying ice.
When your pain has reduced, you must begin to build strength in your forearm and elbow.
Included in this treatment plan is a set of strengthening exercises that you can easily follow using the 30-Day Calendar.
For Week 1, perform the eccentric exercise and the forearm extensor stretch on alternating days.
For the second week of the treatment plan, the objective is to continue to improve strength and increase circulation.
This can be done by applying a hot compress to your forearm and elbow to encourage blood flow. He also recommends deep tissue massage, stress ball exercise, and dietary improvements.
You can also take OTC anti-inflammatory medication to decrease inflammation. Make sure that you don’t take anti-inflammatory medications for too long as they may harm your liver.
To strengthen your forearm and elbow, perform the triceps stretch, forearm extensor stretch, and ball squeeze alternately. Numbers 3, 4, and 5 in the 30-Day Calendar.
It’s time to incorporate holistic treatment for inflammation. Dr. Kessler suggests using anti-inflammatory creams. Natural remedies also include essential oils and natural supplements such as tart cherry juice.
To continue to build elbow strength, add 6 and 7 into the alternating regimen of your 30-Day Calendar.
If you still have symptoms after applying all the recommended exercises/stretches in Week 1, 2, and 3, Dr. Kessler recommends seeking professional help. With the right treatment, the quicker you’ll recover.
A doctor can help you by recommending a specific type of physical therapy that can help you get back to full strength. He can also help you manage your pain through a revolutionary treatment.
Continue to build strength in your forearm and elbow joint by incorporating advanced exercises every other day in your 30-Day Calendar.
The key to healing tennis elbow is to mobilize the tissue and encourage circulation. By following Dr. Kessler’s 4-Week Tennis Elbow Treatment Plan, your tennis elbow can help heal better and faster.
If you want to know more about how Dr. Kessler can help you say goodbye to your tennis elbow injury and pain, click here.