Tennis Elbow Treatment


A tennis elbow treatment does not have to include drugs, steroids, braces or anti-inflammatory medication. Here you learn how to treat tennis elbow pain in a natural, effective and drug-free way.


Self-massage is the most underrated and underused tool when it comes to relieve muscle and joint pain, and believe me, curing tennis elbow pain doesn't display any exception here.


The reason why self massage is so effective, is that it relieves your muscles from unnecessary tension and trigger points. Both are very common and the major initiators of muscle and joint pain and both develop due to an overuse/abuse of our bodies, which is the most common cause of muscle and joint pain.


Content

Self-Massage...

... Of Your Forearm

... Of Your Upper Arm And Elbow

... Of Your Shoulders

Potentially Responsible Muscles

Symptoms

Further Articles


On this page I will guide you step by step through your self-massage. I will offer you a video as well as written instructions. If you have any issues using this website or questions, feel free to contact me!


Tennis Elbow Treatment: Your Self-Massage


Note: You only have to apply massage at tender muscle tissue. There is a big chance that you don't have to do all the techniques I present here. Still, you need some upfront work to identify your trouble spots. So consider my following instructions as a guidance tool to find out what muscles might need your attention.


The following instructions – video and text – will guide you through the self-massage. I will cover all the muscles than can trigger tennis elbow pain. Practice these techniques frequently, best on a daily basis, and you will find that your tennis elbow is gone pretty soon.



If you couldn't follow along the video, consider the written instructions below.

If you need to review any of the muscles in more detail, follow their links in the text or in the section “Potentially Responsible Muscles”.


Your Tennis Elbow Treatment: Description Of Your Self-Massage


I have divided your tennis elbow treatment into three parts, namely self-massage of your forearm, upper arm and shoulder. In these three regions all the muscles are located that are the most common troublemakers.


1. Your Tennis Elbow Treatment: Self-Massage Of Your Forearm

Muscles: Brachioradialis, Extensor Carpi Radialis Longus, Extensor Digitorum, Supinator


We begin the treatment of your tennis elbow with the massage of your forearm as this is the main trouble-making zone. I recommend using the tennis ball massage in this area. All the muscles here lie so close together that it makes no sense for you right now to distinguish them.


Place the ball on the outside of your forearm and press it against a wall. While you exert pressure, slowly roll over your forearm and search for tender points. Concentrate especially on its upper half up to your elbow.


Roll over and massage each tender spot max. 15 times. Do the massage very slow and always treat one single spot at a time. The two pictures below show you the main spots on your forearm that you should check. Still, the pictures are just a guidance tool. So feel free to experiment a little bit on your own.


2. Your Tennis Elbow Treatment: Self-Massage Of Your Upper Arm And Elbow

Muscles: Anconeus, Triceps Brachii

We begin here with your triceps brachii, which is the muscle at the back of your upper arm. It's often a major contributer to lateral epicondylitis – med. term for tennis elbow – and therefore should be checked for tenderness in every proper tennis elbow treatment.


First, you are going to examine its middle part. Lift your arm and pinch the muscle at its midsection. Pay attention to not only grab skin and fat tissue but also the muscle itself.


Now roll it between your fingers and search for tender spots. As soon as you find one, knead it max. 15 times with the thumb-index-finger-technique.


Proceed with the outer and lower part of your triceps. Here I recommend using the tennis ball massage.  Place the ball at the side of your upper arm, slightly above your elbow, and search for painful spots.


Again, massage each of them with max. 15 strokes. Furthermore I recommend executing the movements in a vertical manner, which corresponds to the muscle's fiber course.


Now we are turning our attention to a small muscle located at the back of your elbow, which is called anconeus. It is located between the two bones at your elbow. It should be checked in every tennis elbow treatment as it is often an overlooked source of pain. For massage, I recommend the press and move technique.


Place one, maximal two fingers on the back of your elbow. From there, move them 1 – 2 centimeters upwards. Execute some pressure and simultaneously contract your whole arm. Now you should not only feel how your arm contracts, but also how the anconeus gets hard under your fingers.


To massage it, keep up the pressure on the muscle and then extend and bend your elbow slowly for about 20 times. Slow down your movements especially on its painful parts.


3. Your Tennis Elbow Treatment: Self-Massage Of Your Shoulders

Muscle: Supraspinatus


Although the supraspinatus is a muscle of your shoulder girdle and has no direct muscular connection to your elbow, it can contribute to a tennis elbow ache, as trigger points in this muscle can send pain to the lateral epicondyle.


Form your hands like a shovel and place them on the muscle tissue directly over your spine of scapula, which is the bony landmark that you can feel on the back of your shoulder blade.


Press with your fingers in this area and then lift and lower your arm a couple of times. With that movement you can feel the supraspinatus working under your fingers.


Massage it with the press and move technique by maintaining the pressure with your hands. Concentrate only on the painful parts of the movement, as those are the problematic zones. Beside that, experiment with your finger positions quite a bit as 1 or 2 centimeters more left or right can make a significant difference.



Tennis Elbow Treatment: Potentially Responsible Muscles


The following muscles can be responsible for initiating tennis elbow pain. They all got already covered in the paragraphs above. However, if you need more detailed information on a particular muscle, this is your place. Just click on the corresponding link/muscle.



Note:

  • Muscles that are highlighted with an „!“ are the main troublemakers in tennis elbow pain and should be checked first.
  • If a muscle is tender, it needs massage. Healthy muscle tissue is not painful when you press on it.


Anconeus

Brachioradialis

Extensor carpi radialis longus


Extensor digitorum


Supinator


Supraspinatus


Triceps brachii

Especially points X3, X4 and X5 should be checked.


Exaggerated practice of the following activities/movements can overload the just named muscles and thus might be the causes of your tennis elbow.

  • Dips, push ups, bench pressing; Affected muscles: Anconeus, Triceps.
  • Downhill biking; Affected muscles: Brachioradialis, Anconeus, Triceps.
  • Manual Labor; Affected muscles: Supinator, Brachioradialis, Extensor carpi radialis longus, Extensor digitorum.
  • Computer work; Affected muscles: Extensor carpi radialis longus, Extensor digitorum.
  • Overhead work; Affected muscle: Supraspinatus.


Symptoms Of Tennis Elbow


If you suffer from tennis elbow pain, there is a big chance that ...


  • you experience exquisite tenderness at your lateral epicondyle – outer side of your elbow –.
  • you experience pain while opening and closing your hand. 
  • you experience weakness in your hands due to an irritation of your nervous system. You even might not be able to hold a cup of coffee without being in pain. 
  • you are sedentary.
  • you are overly physically active and don't balance your training – e.g. with relaxation and stretching –.
  • your pain persists for months or even years if you don't tackle its primary cause.
  • your pain drastically effects your life quality and pulls you down.
  • You Can Relieve The Pain If You Follow The Instructions Here On Painotopia With Patience And Perseverance.


Healing tennis elbow pain isn't rocket science! If you haven't done it by now, make sure to watch the video for curing tennis elbow. What are you waiting for? Now you have your own tennis elbow treatment right here waiting for you.




Thanks a lot for reading. If you have any questions or suggestions, please contact me!


Further Articles



› Tennis Elbow Treatment