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A useful exercise for “Tennis Elbow”

If you do have “tennis elbow” part of your recovery will be exercises to strengthen the muscles which have been injured.

One of these exercises which could help before you seek treatment is eccentric wrist extension…don’t worry we will show you what this is!!

Here is a link to a video (we think it’s Spanish!) it shows you exactly how to do the exercise.

“Tennis Elbow” exercise video

I would recommend 3 sets of 12, every other day using a light weight or resistance band. You may experience mild discomfort, but the exercise shouldn’t worsen your elbow pain. If it does, stop doing the exercise and call us for a consultation.

For an assessment, diagnosis and treatment of your elbow pain, please call us to book in for a consultation with one of our physiotherapists – 01438 317037.

Kerri Surman – Specialist Sports and Musculoskeletal Physiotherapist

Anatomy of “Tennis Elbow”

Tennis elbow affects the outer aspect of the elbow joint, with the pain feeling like it’s on the bone. Pain can radiate down into the forearm and sometimes into the hand.

The tissues causing the pain are usually the tendons of the forearm extensor muscles, most commonly the Extensor Carpi Radialis Brevis – this is a muscle which helps to stabilise the wrist when the elbow is straight or almost straight. This is why people get pain when they reach out and pick something up – the muscle is doing two jobs at once and it is struggling.

When the muscle has been overworked the tendon at the elbow becomes inflamed and painful. If properly rested in the initial stages of the injury it can settle down but if not, it becomes a chronic condition which can be tricky to get rid of without proper treatment. The muscles become very tight and sore and the elbow gets more painful.

If you think you have tennis elbow or any other ache or pain, please don’t leave it – call us on 01438 317037 to arrange a consultation with one of our physiotherapists who will assess you, provide you with a diagnosis and give you some treatment and advice.

Kerri Surman – Specialist Sports and Musculoskeletal Physiotherapist

“Tennis Elbow”

Have you ever met a tennis player with elbow pain? I actually haven’t! Contrary to the name this condition is known by, it affects a lot more of the population than just tennis players.

To give it the proper medical term this injury is Lateral Epicondylopathy / Epicondialgia.

3D illustration of a tennis elbow with close-up.

Pain on the outside of the elbow, usually pinpoint on the bone or just below with stiffness radiating into the forearm. 

If you have “tennis elbow” the likelihood is you will struggle with gripping heavy items so you may have pain when lifting the kettle, your arm might be sore after carrying a few heavy shopping bags around town and you may notice it is stiff and sore when you wake up in the morning but this eases after a short time.

This problem generally hangs around for quite a while and without treatment can get considerably worse causing you to stop using your arm for painful tasks. This is obviously not ideal day-to-day but will lead to weakness and further problems if not addressed.

If you think you may have “tennis elbow” or are suffering with any type of ache or pain it is best to get checked by an expert. Call us on 01438 317037 to arrange a consultation with one of our physiotherapists who will assess you, provide you with a diagnosis and give you some treatment and advice.

Kerri Surman – Specialist Sports and Musculoskeletal Physiotherapist

Treatments for Anterior Knee Pain

There are many things a physiotherapist will do to help you with your knee pain. Certain treatments will depend on the exact nature of the problem but here are a few that might be beneficial.

Deep tissue massage for the quadricep, hamstring and calf muscles as these can become tight and stiff either causing the knee pain or as a result of the knee pain.

Taping to support the knee cap can alleviate a lot of symptoms by reducing compression on the patella tendon or fat pad, or can help to ensure the knee cap moves in a more efficient and less painful way.

Electrotherapy can alleviate pain and help to stimulate some healing within the soft tissue structures of the knee.

Acupuncture can help by reducing inflammation, stimulating healing and reducing tissue stiffness. Acupuncture also has an amazing effect on the body by encouraging it to release endorphins which are our own internal pain killers.

If you are suffering from knee pain, please don’t leave it – not only is it likely to get worse but it could lead to foot and ankle pain or hip and back pain. Call us to get an appointment – we can usually see you within 48 hours of you ringing us – 01438 317037.

Kerri Surman – Specialist Sports and Musculoskeletal Physiotherapist

Anatomy of Anterior Knee Pain

This diagram shows some of the structures described last week which can cause pain around the front of the knee.

You can narrow down where your knee pain is coming from by pressing around the knee. With quite a lot of types of anterior knee pain the pain comes exactly from the source of the problem.

If the pain emanates from the top part of the knee cap it is highly likely you have quadriceps tendinopathy, if the pain comes from the lower tip of the knee cap it is likely you have patella tendinopathy, although this needs more specialised assessment as there are several structures extremely close together that could be causing the pain. Accurate diagnosis of the structure is important because the treatment and rehabilitation is different.

If the pain is more vague you should definitely seek a specialist assessment with a physiotherapist. We can usually see you within 48 hours of you calling in, so give us a ring and let’s get your knee sorted.

01438 317037

Kerri Surman – Specialist Sports and Musculoskeletal Physiotherapist