1. Avoid Repetitive Movements
Avoid repetitive movements with your hands, wrists or forearms as these may well aggravate the pain and irritation in your elbow.
Examples of the type of movement include:
- Using hand tools such as screw drivers or spanners
- Prolonged typing or mouse use
- Weight lifting
- Movement in sports such as hockey or tennis especially if it gives you pain when striking the ball
2. Ice pack
Applying an ice pack to the outside of your elbow will assist with pain management of the area.
Ice can be used for 5-10 minutes up to 3 times per day.
Don’t apply ice directly to your skin. Instead wrap the ice pack in a tea towel to avoid irritation or burns to the skin.
3. Avoid heavy lifting
Avoid heavy lifting and loading through the elbow joint while your injury is resolving.
It is particularly important to avoid repetitive actions such as upper body weights that load the elbow. These actions include, but is not limited to: biceps curls, tricep push downs, tricep dips, push ups, shoulder press and lat pull downs
4. Elbow Straps and Supports
If you are unable to completely rest from activities that may aggravate your injury, particularly if movements such as using hand tools or typing are involved in your job, then an elbow strap can be helpful.
The function of the strap is to offload the pressure as the tendons around your elbow insert into your upper arm bone. This is not a long term solution but may help to reduce your discomfort during certain activities.
Other forms of support or taping may be used to further assist in pain management. Your chiropractor will advise you as to the most appropriate support that is suitable for you.
5. Diagnosis Before Exercise
There is so much information out there on the internet so it can be really tempting to search for exercises for elbow pain, especially when you are frustrated and want to do something about the pain. However, the elbow is a complex joint with many different structures that can cause pain and many exercises you see online may well be unsuitable for your specific problem.
Here at Pro Health Clinic, we tailor your exercise rehabilitation so that it is individualised for your specific circumstances and goals.
How does Shockwave Therapy Work?
A shock wave is an intense, short energy wave that moves faster than the speed of sound. They are typically characterized by:
- High positive pressures of more than 100 MPa
- Extremely short rise times (about 10 microseconds)
- Fast pressure rises (less than 10 nanoseconds)
- Narrow effective beams (2-8mm diameter)
When a pressure wave passes through the human tissue, it produces physiological and therapeutic effects. It is believed that four phases are involved in producing these therapeutic effects.
- Phase one is the direct effect of the shock. Mechanical pressure directly affects the cells in the tissues being targetted for treatment.
- Phase two is the physical-chemical phase which influences the metabolism in the cell, increasing their activity to promote healing.
- Phase three is the chemical phase which may be accompanied by molecular changes and intracellular reactions.
- The last phase, phase four, involves physiological responses to the first three phases.
These physiological responses lead to:
- Faster and long-term healing.
- Regeneration of the tissue.
Shockwave Therapy can help to:
- Reverse chronic inflammation that is very common in shoulder bursitis and rotator cuff injuries and bursitis in general.
- Stimulate collagen production, which is a vital substance in natural tissue repair.
- Dissolution of calcium fibroblasts which are often part of the problem in chronic shoulder pain.
What is it used to treat?
The following conditions are have shown positive responses to Shockwave Therapy:
- Plantar Fasciitis
- Tennis elbow (Lateral epicondylitis)
- Achilles tendinopathy
- Carpal tunnel syndrome
- Hip or Shoulder Bursitis
- Hamstring tendinopathy
- Iliotibial band syndrome
- Medial tibial stress syndrome (shin splints)
- Myofascial trigger points
- Osgood-Schlatter disease
- Patellar tendinopathy
- Shoulder tendinitis & rotator cuff.
Can Everyone Be Treated With Shockwave Therapy?
Shockwave Therapy isn’t suitable for everyone. If you have a condition on the following list you are not allowed to have this treatment:
- Haemophilia / Clotting disorder / Risk of haemorrhage
- Taking Anti-coagulant medication, eg. Warfarin or Rivaroxaban
- Cardiac pacemaker or other cardiac device
- Unstable heart condition
- Steroid injection to the treatment site in the last 6 weeks.
- Pregnant / trying to conceive
- Tumour at site of treatment
- Infection at site of treatment.