Cold or Heat Therapy
- Apply an ice pack to the affected area for 15-20 minutes at regular intervals throughout the day.
- Alternatively, use a heat pack or hot water bottle to soothe pain and promote blood flow.
Learn Joint Protection Techniques
- Seek guidance on proper joint protection techniques from a healthcare professional or therapist.
- Adapt daily activities to avoid strain on the affected arm and prevent recurrence.
Incorporating these exercises above into one’s routine significantly contributes to tennis elbow recovery. Strengthening the forearm muscles through targeted movements helps alleviate pain and fortify against future occurrences.
Remember to consult with a healthcare professional before starting these exercises, especially if any swelling persists. By following these steps and adopting preventive measures, individuals can manage their tennis elbow effectively and regain arm strength. [4]
Reference:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3217754/
[2] https://link.springer.com/chapter/10.1007/978-1-4899-7534-8_1
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8923574/
[4] https://link.springer.com/article/10.2165/00007256-199009030-00005
