Tennis elbow (lateral epicondylitis) can be a long lasting, debilitating, depressing condition. People can suffer for years while searching for the right solution to their problem. Here I share the top 5 tips I give my clients to start healing their elbows.
1 - Avoid ANYTHING that makes it hurt.
Every time you feel it - you are irritating it and it will take longer to settle down.
2 - Heat the heck out of it.
Clients who heat at least 5 times per day, get better faster than those who don't.
3 - Cardio exercise, EVERY day.
Your goal is 30 minutes of cardio exercise every day, no days off. This increases the circulation to the tendon, which brings the building blocks for healing to allow it to resolve.
4 - Get out into nature.
If you've had pain for more than 3 months, you have chronic pain. Chronic pain changes the biochemistry and anatomy of the brain, which makes it feel pain more quickly and easily. Getting out into nature and seeing green things, helps to break this cycle.
5 - Progressive relaxation.
This is a powerful mind body technique that helps to calm the nervous system (from the negative effects of chronic pain) and reduces muscle tension (which pulls on the tendon).