Tennis elbow, or lateral epicondylitis, is a common condition affecting many people, regardless of whether they play tennis. It occurs when the tendons that attach your forearm muscles to your lateral epicondyle (the bony bump outside your elbow) become inflamed, resulting in pain and tenderness.American Academy of Orthopaedic Surgeons. (2013). Tennis Elbow (Lateral Epicondylitis). Retrieved from https://orthoinfo.aaos.org/en/diseases--conditions/tennis-elbow-lateral-epicondylitis/



Although tennis is a well-known cause of this condition, other common causes include repetitive movements or overuse of the forearm muscles in activities such as gardening, painting, playing musical instruments, manual labor, using a computer mouse, playing sports, and weight training.Mayo Clinic. (2018). Tennis Elbow. Retrieved from https://www.mayoclinic.org/diseases-conditions/tennis-elbow/symptoms-causes/syc-20351987 I developed tennis elbow in the winter of 2022, and even though many activities were painful, I didn't let it slow me down. Recovery from tennis elbow can be a slow process, but it doesn't mean you have to put your life on hold. In fact, you shouldn't.



In this article, we will explore ways to maintain exercise and activity while recovering, aiming to get you back to your regular routine as quickly and safely as possible.



Start with R.I.C.E.



One of the first steps in recovering from tennis elbow is to use the RICE method, which stands for Rest, Ice, Compression, and Elevation.Cleveland Clinic. (2018). RICE Therapy: How to Care for an Injury. Retrieved from https://my.clevelandclinic.org/health/articles/12051-rice-therapy Here's how each component can aid your recovery:




Rest: Give your injured arm a break from the activities that caused or aggravated the condition. This allows the inflammation to subside and prevents further damage to the tendons. However, resting the injured part of your arm does not mean you need to rest your entire body. You can still do various exercises on your injured arm and train the rest of your body as usual. I recommend using wrist straps so you can still handle heavier weights without putting unnecessary strain on the muscles causing tennis elbow. Resistance training is the ideal form of exercise to speed up injury recovery because you secrete recovery-supporting hormones after your workouts.



Ice: Applying ice to the affected area can help reduce inflammation and pain. Aim for 15-20 minutes of ice application every few hours during the first 48-72 hours after the injury.



Compression: Using an elastic bandage or a specialized tennis elbow strap can help provide support and reduce swelling. Ensure it's snug but not too tight, as excessive pressure could impede blood flow. I found that by using a tennis elbow compression strap, I could do many activities without nearly as much pain. The strap presses down on the muscles causing the pain, essentially relaxing them while the rest of the muscles in your arm complete the exercise or activity you want them to.



Elevation: Elevating the injured arm above heart level can help minimize swelling by promoting venous return.




If your symptoms persist or worsen despite following the RICE method, consult a healthcare professional for a proper evaluation and a personalized treatment plan. They may recommend physical therapy, medication, or other interventions as needed.American Academy of Orthopaedic Surgeons. (2013). Tennis Elbow (Lateral Epicondylitis). Retrieved from https://orthoinfo.aaos.org/en/diseases--conditions/tennis-elbow-lateral-epicondylitis/



I would also recommend looking for a Muscle Activation Techniques practitioner in your area, or at least a physical therapist (PT) who works with high-performing athletes. Many PTs go through the motions, having their patients do meaningless stretches and exercises. Physical Therapists who work with high-performing athletes have a different objective in mind.