| The following are a combination of treatment | | | | and muscles are ready, you can considerably undo |
| methods that work together to heal your tennis | | | | any progress you may have made--or even make |
| elbow. Tennis elbow treatment should be like any | | | | the problem worse. Once you can use dumbbells |
| other soft tissue injury treatment, and therefore will | | | | (even very light ones) we suggest that you try |
| require using the following process: | | | | various exercises. |
| · R.I.C.E.R:o Rest: | | | | For example: |
| Resting your injury is essential for your tennis elbow | | | | 1. Holding a dumbbell in each hand, sit down. |
| before you attempt to fix it with physical therapy.o | | | | 2. Lay your forearms down your thighs. |
| Ice: | | | | 3. Be sure that your hands are hanging over your |
| Doctors always recommend that you keep ice on | | | | knees. |
| any serious muscle or tendon injury to reduce the | | | | 4. Your palms should be facing upwards. |
| swelling--it will help your injury heal as well as reducing | | | | 5. Begin by curling the weight upwards at the wrist |
| inflammation. | | | | and lowering slowly. |
| (side note:) Another tennis elbow treatment that will | | | | Another example: |
| help you is, if you do take pain medication: avoid | | | | 1. Try a simple tennis elbow treatment like squeezing |
| aspirin, acetaminophen, and other fever reducer | | | | a ball in your hand. |
| antipyretic. Instead use something with an | | | | 2. Hold the ball firmly as possible (momentarily) before |
| anti-inflammatory such as ibuprofen, to keep the | | | | releasing. |
| swelling down.o Compression: | | | | You can find great resources and individual instructors |
| Get a wrap for your arm and wrist. This is another | | | | who can help you along the way, too. There are a |
| way to keep the swelling down and to keep your | | | | few very good tennis elbow treatments and |
| muscles and tendons from being further abused by | | | | exercises such as this one that could be great for |
| helping keep them compressed and in place.o | | | | your tennis elbow. |
| Elevation: | | | | However, Let your tennis elbow treatment vary |
| Whenever you can, try to elevate your injured | | | | depending on how well you feel--but always |
| arm--this will help keep your arm from additional pain | | | | remember to include a few movements or exercises |
| and swelling due to too much blood in the injured | | | | for tennis elbow treatment as part of your regular |
| place. Lifting your arm reduces the amount of blood | | | | schedule twice every day. Your overall strength |
| flowing through the arm.o Referral: | | | | should get better. |
| Do not try to do it all yourself, get a medical | | | | Don't worry--you can still keep in shape by doing |
| specialist to have a look at the injury and determine | | | | lower body cardiovascular tennis elbow treatments |
| tennis elbow treatment for you. | | | | such as running, elliptical exercise, and hiking, etc. Of |
| When you have to receive tennis elbow treatment | | | | course, you want to start simple, and work your |
| for any serious tennis elbow condition--which is | | | | way up to things like dumbbells. |
| considered a Repetitive Stress Injury, (RSI) so as | | | | If you strain in attempt to re-gain strength before |
| soon as you begin to improve you should start, | | | | the tendons and muscles are ready, you can |
| gently with a couple of resistance tennis elbow | | | | considerably reverse the progress you might have |
| exercises. Of course, you want to start simple, and | | | | already made. You could even make the problem |
| work your way up to things like dumbbells. | | | | worse, causing extra damage by straining the already |
| If you strain to re-gain strength before the tendons | | | | torn tendon. |