Best Way To Get Rid Of Tennis Elbow in 2023

Are you a pickleball player plagued by the pain of tennis elbow? We understand the challenges you face when elbow discomfort affects your game and daily activities. 

In this article, we provide valuable insights into preventing and treating tennis elbow, as well as its cousin, pickleball elbow. 

From understanding the causes to exploring effective strategies for recovery, we aim to equip you with the knowledge needed to regain full arm function. Join us on this journey towards relief and get back on the court pain-free.

Best Way To Get Rid Of Tennis Elbow

Lateral epicondylitis, commonly known as Tennis Elbow or Pickleball Elbow, is a painful condition caused by repetitive motion and overuse.

 While pickleball players are particularly susceptible due to the repetitive movements involved in the sport, anyone can experience this condition by overworking the forearm muscles. 

Let’s explore the causes, symptoms, and effective treatment options for pickleball elbow.

Understanding Pickleball Elbow:

Pickleball elbow is characterized by small tears or micro evulsions in the muscles and tendons on the outside of the elbow. 

Symptoms include pain, burning, tenderness, and swelling on the outer side of the elbow. Activities such as holding a paddle, shaking hands, lifting objects, or making a fist can exacerbate the symptoms. 

Contributing factors include poor technique, improper body positioning, weak forearm muscles, and repetitive backhand shots with poor mechanics.

Understanding the Difference: Inflammation vs. Weak Tendons:

It is important to understand the difference between inflammation and weakened tendons when developing a treatment plan for pickleball elbow. 

Inflammation typically subsides within a few weeks after the initial injury, while weakened tendons require more focused rehabilitation. 

This knowledge enables medical professionals to develop appropriate treatment strategies for each stage of recovery and facilitate the restoration of full arm function.

Self-Care Strategies and Lifestyle Adjustments:

In addition to professional guidance, there are several self-care strategies that can aid in the recovery from pickleball elbow. These include avoiding excessive gripping and practicing proper technique to minimize strain on the elbow.

Applying ice to reduce inflammation and swelling can provide temporary relief. It is crucial to avoid relying solely on Velcro braces or heat-based treatments, as they may not address the underlying problem.

Understanding the impact of equipment, such as the paddle, on elbow strain is also important when making informed choices.

How to Treat Pickleball/Tennis Elbow: Effective Strategies for Recovery

Pickleball elbow, also known as tennis elbow, can be a debilitating condition that affects your ability to play and enjoy the game. Fortunately, there are various treatment options available to help alleviate pain, reduce inflammation, and promote healing.

Rest and Gradually Increase Paddle Swings

• Resting is crucial to allow your elbow time to heal. Avoid activities that exacerbate the pain.
• When returning to pickleball, gradually increase your paddle swings to allow your body to adjust and prevent further strain on the elbow.

Change Equipment Gradually

• Gradually transition to equipment, such as a paddle, that places less strain on the elbow.
• Experiment with different paddles to find one that is more comfortable and reduces the impact on your elbow.

Focus on Proper Footwork and Engage the Entire Body

• Emphasize proper footwork and engage your entire body during play.
• By distributing the workload across multiple muscle groups, you can reduce stress on your elbow.

Incorporate Stretching, Icing, and Conditioning Exercises

• Stretching exercises can help improve flexibility and reduce muscle tension.
• Apply ice to the affected area for 15-20 minutes multiple times a day to reduce swelling and alleviate pain.
• Light weights and conditioning exercises can strengthen the muscles around the elbow and prevent further overuse injuries.

Ensure a Proper Grip Size

• Measure the space between your fingers and the base of your thumb or use the distance from the crease of your palm to the tip of your ring finger.
• Ensuring a proper grip size can alleviate strain on your elbow and enhance your overall playing experience.

Pay Attention to Stroke Technique and Seek Feedback

• Focus on maintaining proper stroke technique to avoid unnecessary strain on the elbow.
• Seek feedback from a coach or experienced player to improve your strokes and technique.

Consider Different Paddle Materials

• Experiment with different paddle materials to find one that is more comfortable and less impactful on your elbow.
• Paddles with vibration-absorbing properties can help reduce stress on your joints.

Explore Conservative Treatment Options

• Resting and allowing the injury to heal naturally is often the first line of treatment.
• Applying ice to the affected area for 10-15 minutes every few hours can help reduce swelling.
• Non-steroidal anti-inflammatory drugs (NSAIDs) can be used to alleviate pain, inflammation, and swelling. Follow the instructions carefully.

Use Lateral Epicondyle Bracing and Perform Strengthening Exercises

• Lateral epicondyle bracing can provide support and stability to the affected elbow.
• Perform specific forearm and wrist strengthening exercises to improve muscle strength and prevent future injuries.

Explore Physical Therapy Modalities and Injections

• Physical therapy modalities such as ultrasound, cold laser treatment, electrical muscle stimulation, massage, acupuncture, and dry needling may aid in the recovery process.
• In some cases, injections of steroids, autologous blood, or platelet-rich plasma may be recommended to reduce inflammation and promote healing.

Surgical Intervention as a Last Resort

• If conservative treatments fail to alleviate symptoms after 6-12 months, surgical intervention may be considered.
• Consult with an orthopedic specialist to explore surgical options and determine the best course of action.

Consult with a Pickleball Coach for Mechanics and Fundamentals

• Seeking guidance from a pickleball coach can help correct mechanics and improve your fundamental skills, reducing strain on the elbow.

Use an Elbow Brace and Over-the-Counter Pain Relievers

• An elbow brace can provide additional protection and support to the affected area during play.
• Over-the-counter pain relievers like ibuprofen can help manage pain and reduce inflammation. Follow the recommended dosage.

Determine the Best Grip Size and Consider Paddle Weight

• Determine the best grip size for your pickleball paddle based on height, finger length, or index finger tests.
• Choose a suitable paddle weight to avoid excessive strain on the elbow.

Strengthen Arm, Shoulder, and Forearm Muscles

• Focus on strengthening the muscles in your arm, shoulder, and forearm to provide better support for your elbow during play.

Regularly Stretch Arm, Shoulder, and Forearm Muscles

• Incorporate regular stretching exercises for the arm, shoulder, and forearm muscles to improve flexibility and reduce the risk of injury.

Consult with a Physical Therapist

• A physical therapist can provide personalized guidance, recommend exercises, and assist with strength-building and flexibility programs tailored to your specific needs.

Conclusion

Dealing with pickleball elbow can be challenging, but by implementing the strategies discussed, you can regain control and enjoy the game pain-free. 

Prevention through gradual swings, equipment changes, and proper footwork is key. Treatments like rest, ice, and strengthening exercises can aid recovery. Seek professional guidance, adjust technique, and consider grip size and paddle weight. 

With proactive measures, you can manage and overcome pickleball elbow, returning to the court stronger than before. Embrace the journey to recovery and reclaim your enjoyment of the game.