If you spend a lot of time shooting hoops, lifting weights, or playing tennis, you could end up with elbow tendonitis.Don't worry, if this is you.When it comes to recovery, tendonitis is usually pretty straightforward.If you take a few days off, you can get back into tip-top shape and strengthen the tendons.If you give your elbow time to heal and exercise, it will thank you in the future.
Step 1: You can warm up with a wrist extension stretch.
Put your arm out in front of you, with the palm of your hand on top.Pull the wrist back towards you if you use your healthy arm to apply light pressure to the inside of your fingers.Hold this stretch for 15 seconds.Before doing it with your other arm, take a few seconds off and repeat the process 5 times.After you recover, working the elbow out will improve your strength and flexibility.You can use these exercises to speed up the recovery of a pain-free elbow.If you are in pain or the movement irritates your elbow, do not do any of these exercises.
Step 2: To do a wrist bend, bend your wrist down in the opposite direction.
Hold your arm out and keep the back of your palm on top.Pull your fingers under your wrist using your free hand.Pull the hand back towards you with some light pressure and hold it for 15 seconds.If you want to switch arms, take a quick break and repeat the process 5 times.A lot of the exercises and stretches that strengthen your tennis elbow involve your wrist and forearm.
Step 3: Wrist extensions can be used to strengthen the elbow.
Rest your arm on a table with your hand hanging over the edge so your palm is facing the ground.Lift your wrist slowly and grab a 2–5 lbs weight.Hold the weight up for a second, then lower it.You can do 3 sets of 20 extensions in the morning and night if you can.If you can't do 20 of these extensions with the weight, do them with no weight at all.You can start with a 1 lbs weight if you can do 20 of them without a weight.The more reps you do in each set, the easier the exercise will be.
Step 4: You can do 30 curls with the light weight.
Turn your elbow so the dumbbell is facing up.The weight is hanging over the edge of the table.Hold your wrist at the top for one second.Slowly lower it.Do 30 of these.Keep both elbows healthy by doing these with the other arm as well.
Step 5: You can do 30 wrist rotation with the weight.
To make your thumb point straight up, turn your wrist and forearm.Slowly move the weight away from you.Hold it for a short time and move it in the other direction.Hold the weight for a moment while your palm is facing down.Continue this process until you have done 30.When you are done, do 30 reps with the other arm.Lift your forearm off the table and do the exercises without assistance.Do them with your arm out to the side.
Step 6: Put the stress ball in your hand and squeeze it 10 times.
The stress ball is a balled-up sock.If you want to make a fist around it, hold it in the palm of your hand.Hold the squeeze for 5 seconds and relax.Do 10 of these.If you have a busy day and don't have time for anything else, this is a great casual exercise.You can easily do these squeezes on your way to work or in the morning.
Step 7: You can improve your flexibility by doing 10 finger stretches.
Wrap a rubber band or hair tie around your fingers so that it sits below the second knuckle of your middle finger.Put your 4 fingers out as far as you can.Close your fingers together and hold it for a moment.This process can be repeated 10 times.
Step 8: Take it easy for a few days.
If you don't have a chronic condition that weakens your elbow, your tendonitis is likely to go away on its own.Don't exercise, and just take it easy.Don't put any unnecessary pressure on the elbow while it's healing, as you can still go to work and move your elbow a little.You may have chronic tendonitis if this is a recurring problem.If you have dealt with this before, you need to see a doctor.If your tendonitis is acute, meaning it was triggered by something you did, you are more likely to get tendonitis in the future if you repeat the action that irritated it the first time.
Step 9: The ice should be applied for 20 minutes at a time.
Take a cold compress, ice pack, or a bag of frozen veggies if your elbow hurts.Hold it against your elbow by wrapping it in a clean cloth or towel.Wait 20 minutes to give the ice time to calm you down.If you need to relieve your symptoms, repeat the process every few hours.If you want to minimize the pain of chronic tendonitis, ice is better than using a heating pad.
Step 10: You can take an OTC pain medication.
Some of the pain can be alleviated with the use of aspirin, naproxen, and Ibuprofen.If you want to take the recommended dose, follow the directions on the bottle.Don't mix multiple pain killers and never take more than directed by the bottle.Meloxicam requires a prescription to be used for pain.If the pain is bothering you, you should call your doctor.If you prefer, you can use a cream to reduce your pain.
Step 11: If you want to minimize movement, support your elbow with a brace.
Pick up an elbow brace or elastic bandage at a sporting goods or big box store if your elbow hurts.Put it on and tighten it so that you don't apply any serious pressure to your elbow.It is too tight if it hurts at all.If you accidentally move your elbow too much, you can irritate the tendons.If the pain is not really bad, this is optional.It is a good idea if you have to run some errand or go to work.Don't wear the brace or bandage all day.If you are relaxing at home or getting ready for bed, take it off.
Step 12: Once the pain is gone, move your elbow to loosen it.
Move your arm around occasionally once your elbow has healed.Don't jerk your arm around and start handing out high fives, but a little movement will keep your elbow from stiffening up.The blood will flow through your arm.Continue to take it easy until your elbow is completely healed.The tendonitis should go away on it's own.All of the pain should go away in 2 weeks.You should visit your doctor if this doesn't happen.As your pain goes down, increase your elbow exercises.The tendons in your elbow might not heal properly if you don't work them.
Step 13: Don't repeat the behavior that caused the tendonitis.
Don't engage in the same activity that caused your tendonitis once you're fully recovered.It's time to take that pitch out of rotation if you irritated your elbow trying to show a friend how to throw a curve.Ask your boss to give someone else the job if you hurt your elbow lifting boxes.There is a chance you will get tendonitis again.Try to cut back on physical activity if you don't know what caused the tendonitis.You are more likely to get tendonitis if you spend more than 2 hours a day doing the same physical activity.
Step 14: Carry things with your thumbs up.
If you have to carry something, orient your palms in a way where you can see your thumb sticking up to the sky.The natural position for your wrist and elbow is this one.It can be more comfortable to use a mouse with one of those balls.Keep it as close to your body as possible.If you stick your arms out to carry something, you are more likely to irritate your tendons.
Step 15: Before you do physical activity, make sure you stretch your elbow and wrist.
If you want to warm up your tendons before you put stress on your body, you should use a few wrist extensions.Put your arm out and stretch your wrist towards you.You can do it under your arm or above it.Hold each stretch for at least 15 seconds and do a few reps.Light calisthenics will get the blood moving and reduce the chances of getting injured.
Step 16: When lifting or working out, wear an elbow brace.
If you know you will be lifting things for work or doing strenuous physical activity, you should wear an elbow brace.A hard or soft brace will help reinforce your elbow.Put the brace on after stretching or warming up.If you have chronic tendonitis, you may need a prescription brace.Generic braces are available in a sporting goods store or online, which should provide some support.