DiyInjuryRehab.com

Tennis Elbow Injury

It is thought that an Acute Tennis Elbow injury consists of microscopic tears in the attachment of the Extensor Carpi Radialis Brevis muscle to the bone.
This tearing results in the stimulation of the repair process which increases collagen production and new blood vessel growth.
This increase in blood vessels may explain the Tennis Elbow symptoms as well as a local increase in temperature.

I also discuss the action of the muscle at the elbow and wrist which contributes to the problem.

Resting your arm will settle the pain in your elbow.
HOWEVER – if you do anything that uses your arm strongly then the problem will return!

This is because rest allows the pain to settle but the repair that takes place is not structurally as good as it could be and it easily breaks down again.

You need to stimulate repair of the degenerated tendon by doing specific exercises in a controlled fashion over the course of several weeks.

This produces an effective repair of the damaged tendon and means that you are much less likely to suffer a recurrence of the problem.

Tennis Elbow Stretch #1

This is the easiest stretch for your Elbow.
The video shows it as a test – for a stretch you should hold the stretch position for 20 seconds.
Make sure that you keep your elbow straight throughout the stretch.
Rest for a few seconds and repeat this 4 times.

Elbow Injury

We have to accept that generally with sport we are going to have some sort of injury problems.
With Elbow and Forearm pain and a sport (or job) that involves repetitive gripping there is always a problem with deciding on when to restart activity and return to sport or work.
Go back too soon and the injury flares up again.
Take an extra few weeks off and you have missed out on training and preparing for a competition and also you lose conditioning and your competitive edge!

When do I return to sport?

When the test in the Video below does not cause significant pain. (Less than a 4 on a scale of 1 -10)

You have full range of elbow movement.

Tennis Elbow / Lateral Epicondylitis / Lateral Epicondylosis

These are essentially all the same thing.
If you answer yes to my question in the Video then you have at least some form of Tennis Elbow.

However there may be several possible complicating factors which affect what exercises you need to be doing to get better.

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Thanks for visiting!Achilles Tendon Problems – The Questions
For the ANSWERS – click on the BLUE TEXT LINKS

Have I got an Achilles Tendonitis Injury?
What are the symptoms [...]

Where is the Swelling in Achilles Tendon

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How you get rid of Painful Achilles Tendons depends on how recent the injury is. Advice is given for Acute Achilles Tendonitis including what activities to substitute for running, how to apply an Ice Block massage. Two lots of different advice is given for Chronic Achilles Tendinosis.

Do-It-Yourself Injury Rehabilitation
I will soon be producing a diyinjuryrehab.com Achilles Program that will deliver daily exercises to your Inbox.
This will give you a varied but structured approach to your exercise program.
Please take the time to – you will be notified as soon as it is released.
Physiotherapy or Sports Injury Specialist
You can expect to be [...]

Frequent Causes of Achilles Tendinosis and Achilles Tendonitis
Classically the main causes are associated with overuse
Either

an increased frequency of running over a short period of time
a sudden increase in the length of runs
a rapid and sudden increase in running speed

or a combination of them.
Factors that can predispose a runner to Achilles problems are

gait abnormalities such as :-
[...]