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Curing Tennis Elbow in few simple steps!

Wondering how to cure a tennis elbow? Well, this post will certainly be beneficial for you. It’s no wonder that you might get injured while playing sports or doing many other activities that involves repetitive stress on your arms. Say, if you are in the field of sports, your arms have to do some heavy repetitive motions, like in tennis, squash or fencing. These recurring movements of your arm can cause a tennis elbow. Not just sportspersons, if you’re in a kind of job where arm movements happen regularly, such as carpentry or painting, you are likely to get a tennis elbow. Regular stress on your arms causes inflammation and pain around your elbow and forearm. This weakens your tendons (tissues that join your muscles to bones) resulting in a situation where you may find difficulty in typically moving your hands and wrist. Tennis elbow’s pain generally develops over period of several months. Let’s discuss a few symptoms to avoid that before it turns into an intense pain.
·        Rarely pain may abruptly occur because it slowly increases around the outer part (bony knob) of the elbow.
·        Although, injury is on the outside of the elbow but its pain may also be felt in the upper or lower arm.
·        Pain may be worse when you lift objects or shake hand or squeeze something.
·        You may even experience severe pain while using a toothbrush, opening jars, or anything that involves applying a forceful movement with your wrist or arm.
How to cure tennis elbow?
Tennis elbow can be healed with the help of wide range of treatments, including natural home remedies and various motion exercises. Wondering what could be these? Check this list out to treat a tennis elbow naturally.
Home Remedies to heal tennis elbow:
1.      RICE (rest, icing, compression, elevation):
It is a well known remedy to cure tennis elbow effectively. The primary thing is to give rest to the painful area by discontinuing frequent movements of your hands that are eventually making your condition worse.
Start icing to reduce swelling of the area. Do it for 20-30 minutes twice or thrice a day which will help in easing the pain. Wrap ice in a cloth or a towel rather than placing it openly to the area.
To avoid the elbow from swelling, compression and elevation is another excellent way. Tie the area and give support to the sore tendon. Make sure to wrap the cloth tightly but at the same time not too tightly. Elevate your arm above your heart level which in turn helps in reducing blood pooling.
2.      Self massage:
Self massage is a great way to reduce the pain in your elbow muscles. Try using some oil to lubricate the surface so that you can gently massage around the affected area. This technique helps in repairing the damaged nerve tissues. Try doing it twice a day.
Exercises to fix tennis elbow:
Try doing motion exercises listed below to reduce stiffness in your elbow muscles.
1.      Elbow bend:
While standing normally, gently raise your lower arm upwards ensuring your hand touches your shoulders. Repeat it for 10-12 times.
2.      Wrist flex:
Keep your arm straight (with palm facing downwards) and try to softly bend your wrist downwards using other hand up to 15-30seconds. Gently release it back to the same position. Do it 3 times.
3.      Wrist lift:
With holding light weight in your hand, raise your arm at right angle so that it makes an L shape. Now bend your wrist slowly upwards. Repeat this 3 times.
4.      Wrist turn:
Make an ‘L’ shape again with your arm by bending your elbow at right angle. Make sure that your palm is facing up. Now twist your palm lightly to face downwards. Release it after 5 seconds. Try doing it no less than 3 times.

Use these exercises regularly to strengthen your arm muscles, and eventually you may not need to cure tennis elbow again in future! Remember… don’t start to use your arm for any forceful work, soon after you have some relief in your pain. It may aggravate your problem. Just pay attention to your body and follow the techniques carefully, your arm will eventually start healing and sooner you’ll be able to perform your daily routine!

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