Hey there, fellow warriors of wellness! If you've found yourself nursing a niggling pain in your elbow after serving up some fierce forehands on the tennis court or engaging in repetitive activities, you may be experiencing the dreaded tennis elbow. Fear not, because Inner Wellness Osteopathy & Pilates is here to help you bounce back stronger than ever! In this blog, we'll dive into the causes of tennis elbow, explore how osteopathy and dry needling can alleviate your discomfort, and equip you with some groovy exercises to try at home. So, grab your racket and let's get started!
What Causes Tennis Elbow?
Tennis elbow, medically known as lateral epicondylitis, isn't just reserved for tennis enthusiasts—it can affect anyone engaged in repetitive motions or activities that strain the tendons in the forearm. So, whether you're a tennis ace, a painter, a plumber, or an avid gardener, this condition might sneak up on you. Overuse, improper technique, poor ergonomics, and inadequate warm-up can all contribute to the development of tennis elbow. The good news is that with the right approach, you can get back on track and keep swinging!
How Osteopathy and Dry Needling Can Help:
Osteopathy, a holistic approach to healthcare, offers a range of techniques to address the underlying causes of tennis elbow. By considering your body as an interconnected system, an osteopath can identify and treat the root causes of your pain. They'll work their magic, using gentle manual techniques to restore balance, improve blood flow, and enhance your body's natural healing processes.
Additionally, dry needling, a technique where thin needles are inserted into trigger points, can provide further relief. These needles stimulate the release of tension and promote tissue healing. So, you can bid farewell to that pesky tennis elbow and return to your favorite activities!
Self-Help Exercises for Tennis Elbow:
Wrist Extension Stretch: Extend your affected arm straight in front of you, palm facing down. Use your other hand to gently pull the fingers of your extended hand upward until you feel a stretch in your forearm. Hold for 30 seconds and repeat three times on each side.
Eccentric Wrist Curls: Holding a light dumbbell or a can of soup in your hand, rest your forearm on a table or your thigh with your wrist hanging off the edge. Slowly lower the weight by flexing your wrist down, then use your unaffected hand to assist in bringing the weight back up. Perform 3 sets of 10 repetitions.
Forearm Twist: Hold a small towel or a resistance band with both hands, palms facing each other. Twist the towel or band by rotating your wrists outward and then inward, maintaining a gentle tension. Repeat for 1 minute, rest, and perform two more sets.
Self-Care Tips at Home:
Apart from exercises, here are some self-care tips to help you on your journey to recovery:
Protect and Rest: Avoid activities that aggravate your symptoms and give your elbow ample rest to allow for healing.
Ice it Up: Applying an ice pack wrapped in a cloth to your elbow for 15 minutes several times a day can help reduce inflammation.
Work Ergonomics: Evaluate your work or sports setup to ensure proper ergonomics. Adjust your desk height, racket grip, or gardening tools to minimize strain on your elbow.
Join Our Community of Wellness Warriors!
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Remember, our team at Inner Wellness Osteopathy & Pilates is here to support you every step of the way. Say goodbye to tennis elbow and get back to swinging those rackets with gusto. It's time to reclaim your power on and off the court!
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