Tennis elbow, medically known as lateral epicondylitis, lateral epicondylosis or even lateral epicondylopathy, is a common condition that causes pain and tenderness around the outside of the elbow and forearm. It's often seen in individuals who engage in repetitive wrist and arm motions, such as tennis players, but it can affect anyone. Finding the proper treatment is crucial for alleviating pain (many treatments can make you feel better) and promoting healing. However, eccentric loading is the only effective method to heal the tendon.
Eccentric loading involves lengthening the muscle-tendon unit while it is under tension, which has been shown to repair and strengthen the affected tendon. This technique can reduce pain and improve function in tennis elbow patients. The process works by promoting collagen alignment and increasing the tensile strength of the tendon, which can ultimately lead to a faster and more effective recovery.
To perform eccentric exercises, you start with a light weight and focus on the controlled lowering phase of the movement. For instance, a common exercise involves using a dumbbell to perform wrist curls. However, the lifting-up portion of the motion often irritates the tendon. Hold the weight with your palm facing down, lift the weight with your opposite hand, and then slowly lower it back down. The emphasis is on the slow and controlled descent, which should be done over a few seconds. (Check out a video on this movement here.)
Incorporating eccentric loading exercises into your routine can significantly improve your management and overcoming of tennis elbow. Remember to consult with a specialist physical therapist to ensure you're performing the exercises correctly and to tailor a program that suits your specific needs. With consistent effort and proper technique, you can get back to your favorite activities pain-free.
Consider contacting a specialized physical therapist for more detailed guidance and personalized treatment plans. They can provide you with the expertise and support you need to recover quickly and effectively.
You can reach me at Emma@TennisElbowQueen.com if you have questions.
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