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For the last couple months I've been plagued by tennis elbow (tendonitis?) in both arms. I have no idea what I've done to cause this. Any ideas? And even more importantly, any suggestions as to what I can do to fix the problem, short of not using my hands and arms for several weeks? :(
Jean
http://well.blogs.nytimes.com/2009/0...-tennis-elbow/
Get your bike fit sorted - if you've had a fit but the fitter didn't look at you in all the hand positions you use, consider that. Don't keep a death grip on the bars, just a light touch. Look at your ergonomics at work and your home computer.
Work out trigger points in the forearms - a spiky ball is good for that.
... all I can think of off the top of my head ...
Wrist and elbow posture are huge, in all daily activities. I second the bike fit.
And you could try letting the elbow reset or reboot itself:
Push your elbow as straight as it goes and hold for 1 second (use your other hand to push the elbow from behind while you hold the edge of a table) 15 times. If you feel even a tiny bit better or move even a tiny bit better, do it again another 15 times. If it seems to help, do it 15 times every couple hours until you've been symptom free for a week.
If that seems to make you feel worse and move worse after doing it, bend your elbow as far as it goes using your other hand to push, and hold it for 1 second 15 times. If that helps even a tiny bit, do that instead 15 times every 2 hours, etc.
Only choose ONE direction to repeat 15 times every 2 hours. If one makes the structures in and around the elbow settle back into place and feel better and work better, the other is likely to screw them up again.
If your tendonitis is caused by a problem at the other end of the muscles, there are a host of movements you can do at the wrist the let the structures settle back and calm down... but too many to deal with via the internet.
If getting a bike fit and self management don't seem to improve things in a week or two, I'd suggest going in to the doc.
THe issue of what you have done to create elbow tendonitis is a big question. What activities, and regular day to day things do you do? Many things can cause elbow tendonitis. Does it hurt on the inside of the elbow or the outside?Quote:
Originally Posted by Hi Ho Silver
The only cure that I know of, that really works, is rest and ice. You can do cross tissue massage and stretching i.e. bend your wrist up and down slowly to stretch the tendon area. All tedonitis issues are hard to get rid of because the blood flow to the area is just not all that good. Anything that will increase that circulation helps the healing process.
The only possible cause I can think of is that I moved into a new place a couple months ago and had to haul lots of heavy boxes around. Outside of that, I haven't done unusually strenuous of late.Quote:
Originally Posted by spokewench
Thanks for the advice - I'll try one of the exercises you mentioned ...probably the one in which the elbow is bent (because straightening the elbow is uncomfortable at this point).Quote:
Originally Posted by KnottedYet
They're not exercises, they're more like corrections.Quote:
Originally Posted by Hi Ho Silver
And it could well hurt while you do it. In fact, if something is badly out of place and irritated it will hurt as you nudge it back to where it belongs. (just like if you dislocate your shoulder it hurts like heck, nearly kills you as the doctor relocates it, but feels better after)
What matters is how you feel after, and how you move after.
Sometimes the most painful direction is the one you need to go to settle things back where they belong.
Go ahead and try bending 15 times first. If you feel better after and move better after, go for it every couple hours. I'd say about 5% of tendonitis responds to bending. About 95% responds to straightening, which is why I suggest it first.
On the other hand, it may not be the elbow that needs to be settled. It could be the wrist or something else. In which case, elbow movements aren't going to make any difference.
When tendonitis is chronic, something is stuck off whack. You need to unstick it. Ice and pain meds and rest can make it feel better, but they won't unstick it. Just like ice and pain meds and rest could make a dislocated shoulder feel better, but the problem won't end until the doctor gets ahold of ya and pops it back into the socket.
The body is constantly going off whack and constantly correcting itself. It's amazing and elegant and efficient. We don't notice until something gets stuck and the body can't correct without a little concious help.
I developed tennis elbow from overuse on a computer and mouse. It was over a long period of time. What are you doing on a repetitive basis? It doesn't have to be tennis.
I went to PT for 4 months and had hot wax baths up to my elbow, trigger massage, corrective stretches. I wear a brace for sleeping. I learned to mouse with my non-dominant hand. I had to stop typing for a while. Now I take frequent breaks and have a super ergo keyboard and mouse with my left (non-dominant hand).
Do you do alot of texting or phone work? Those tiny movements repeatedly can really cause problems for the tendons in the arm, like over-using my mouse hand did for me. It won't get better until you identify what's causing and either stop that motion or modify it.
I do play on the computer a lot (Us retired folks get to do that...), but I don't type much and I haven't been "mousing around" much either. I rarely ever text message with my phone. I cannot think of anything repetitive that I do that could cause stress to both elbows.Quote:
Originally Posted by tulip
I have had problems with my elbows off and on for years now, but it has never lasted this long before.
If something is out of whack with me (Many people have suggested that over the years.), is this likely something that a chiropractor could correct?Quote:
Originally Posted by KnottedYet
It's something you can correct yourself.Quote:
Originally Posted by Hi Ho Silver
(I just gave you the way to correct something out of whack at the elbow. Choose proper corrective motion, repeat 15-30 times every couple hours until you have been symptom-free for a whole week.)
A good Pilates instructor can teach you how to manage your posture if posture contributed to the problem.
Anybody who is going to help you MUST also teach you how to do it yourself. You are your own best therapist! :D
I'd see a doctor who may refer you to a physical therapist. They are the experts.Quote:
Originally Posted by Hi Ho Silver
Yes!Quote:
Originally Posted by KnottedYet
I went to physical therapy for a month for my neck and shoulder problems and the PT made sure that I knew how to do various "exercises" and do them correctly. I have continued doing them now that I am on the road again. It has made a world of a difference in my life.
Will do, thanks for the advice!Quote:
Originally Posted by KnottedYet
If it doesn't respond at the elbow, and you aren't better in a week or two with self management, head on to the doctor.Quote:
Originally Posted by Hi Ho Silver
Quote:
Originally Posted by KnottedYet
OMG, this so works !!! After suffering from chronic tennis elbow for 3 months, I had developed an egg size swelling on my front elbow area. Went to the Sports Doc who ordered an ultrasound + cortisone shot. Wasn't too keen on this, cancelled and came across this thread. Did this exercise and after 12 hours the swelling had gone down and the pain significantly reduced. Day two, swelling almost gone and it is nearly 85% better. This really works!! Thanks heaps KnottedYet, I am extremely happy and relieved!!:D:D:D
Excellent! Good work!Quote:
Originally Posted by SueJT
Keep at it 15 times (or more) every 2 hours (or more often) until you can look back and say "Hey, I haven't had any symptoms for a full week!"
At that point, the wayward troublemakers are probably settled permanently into their proper orientation, and you can stop.
It is probably a good idea to continue doing the elbow thing twice a day for a few weeks at that point anyway, just in case. Just to keep it neat and tidy. But you can quit then if you really want to.
And, if the elbow problem ever hints at starting up again, you know exactly what to do. So fix it immediately!
You are your own best therapist.
Quote:
Originally Posted by KnottedYet
Injury update: I have now been doing the KnottedYet technique for 4 days now, and the swelling and pain have just about gone! Time Trialled yesterday, got a PB and best of all no elbow pain! I am continuing to do this technique 2 hourly, extremely surprised and impressed that my injury has responded so quick, after months of pain not relieved by general stretching as prescribed by PT. I am training hard for our Aussie National Masters champs in 4 weeks, and was becoming very worried that my sore, swollen elbow would affect my performance - not anymore! Thanks again KnottedYet!
It's actually a Southern Hemisphere technique: from Robin McKenzie of New Zealand. :D
www.mckenziemdt.org
When this thread was posted a month ago, I eagerly read every word. I've had a long-standing case of tennis elbow (from keyboarding) that nothing seemed to fix. So I jumped on a couple of bits of advice in the discussion. One was to read the NYT article that Oakleaf mentioned: http://well.blogs.nytimes.com/2009/0...-tennis-elbow/. The other was to get my hands on one of Robin McKenzie's books about resolving neck and back pain.
A month later, wow, what a difference!! The Flexbar mentioned in the NYT article has made more of a dent in my elbow pain than anything I've tried in 10 years! I do three or four sets of the "Tyler Twist" every day (plus a couple of the other Flexbar exercises) and my pain has diminished by about by 90 percent so far! For the first time in ages I can turn a doorknob or open a jar without pain. Wooohooo! I'm better enough that I've added a simple weight-lifting exercise to strengthen my wrist, which is also helping, I think.
And the neck and back exercises recommended by McKenzie (via KnottedYet) have made a big difference in stiffness and pain in those two areas too! Combined with doing a bit of yoga and Pilates, I'm feeling fewer aches and pains than I have in a very long time.
Long story short, I highly recommend the Flexbar exercises to anybody who is plagued by tennis elbow. And the simple exercises developed by Robin McKenzie are well worth a few minutes a day too...especially if your work or play involves sitting for long periods.
So, thank you, Oakleaf and KnottedYet for the advice you gave Hi Ho Silver! This TE'er is grateful!! :)