Tennis Elbow Treatment in Port Coquitlam
Understanding Lateral Epicondylopathy (Tennis Elbow)
Tennis elbow (lateral epicondylopathy) is a condition that arises from overuse or repetitive strain on the tendons on the outside of the elbow. As the name suggests, it is often associated with sports like tennis, though it may affect anyone engaging in repetitive gripping or lifting motions. Winter yard cleanup often includes activities like raking leaves, shoveling snow, and pruning shrubs. The repetitive motions of these activities can pose unique risks for elbow injuries and require special care to ensure a pain-free season.
Prevention Tips for Tennis Elbow During Yard Work
Some simple tips to help prevent tennis elbow include:
- Warm-Up and Dynamic Mobility: Before starting any physical activity, warm up your muscles to increase blood flow, using movements such as arm circles and light cardio. Dynamic mobility exercises such as wrist flexion and extension stretches can improve flexibility and reduce strain.
- Proper Tool Usage: Ergonomic tools can minimize strain on wrists and elbows, as well as those with padded handles, and those that allow neutral wrist positions. Avoid gripping tools too tightly and maintain a relaxed hand position.
- Safe Yard Work Techniques: Try to alternate hands when shoveling or raking. Take frequent breaks and switch between tasks to avoid repetitive motion. When lifting, ensure that you use your legs rather than relying entirely on arm strength.
- Protective Gear: An elbow brace or support is designed to provide stability and reduce strain on the tendons, though it does not offer complete protection. Accordingly, it is important to pace yourself and ensure proper rest and recovery.
When to Seek Professional Help
If you have given the elbow time to rest by avoiding aggravating activities and symptoms continue to persist or worsen, consult a health care professional. Riverwood Physiotherapy offers tennis elbow treatment in Port Coquitlam, with targeted solutions to promote healing. Effective physiotherapy treatments for tennis elbow include:
- Shockwave Therapy: This effective, non-invasive treatment promotes healing through the stimulation of blood flow and collagen production in the affected tendons.
- Manual Therapy: Using hands-on techniques, physiotherapists can alleviate pain and improve mobility, releasing tension in the muscles and tendons surrounding the elbow.
- Exercise Prescription: Specific exercises and controlled movements can strengthen the tendons to reduce pain over time.
Targeted Exercises to Strengthen and Prevent Reoccurrence
Certain exercises and activities may be performed to improve strength and reduce the risk of reoccurrence, including:
- Forearm Strengthening Exercises: Exercises like wrist curls and reverse wrist curls build forearm strength. Start with light weights, increasing resistance as tolerated.
- Stretching for Flexibility: Static and dynamic stretches are useful for improving flexibility in the wrist and elbow, which may help prevent injury. These include the wrist extensor stretch and tricep stretches.
- Shoulder and Neck Exercises: Shoulder shrugs and scapular retraction exercises improve shoulder and neck stability, reducing strain on the elbow. Strengthening the area around the neck and shoulders, combined with exercises that maintain an appropriate range of motion, can improve the function of the entire arm. This may assist in preventing or recovering from tennis elbow.
How Riverwood Physio Can Help
At Riverwood Physio, our specialists in physiotherapy for tennis elbow offer personalized care plans which include manual therapy, shockwave treatments, and customized exercise programs, offering you long-term solutions in overcoming acute pain.
Winter Yard Work Injury Prevention
Preventing and managing tennis elbow during winter yard cleanup involves proactive measures such as warming up, using the correct tools, taking regular breaks, and maintaining strength and flexibility. If pain persists, tennis elbow treatment in Port Coquitlam from Riverwood Physiotherapy can accelerate recovery.
Conclusion
Winter yard cleanup can be tough on your elbows, but with the right precautions, you can prevent and manage tennis elbow effectively. Remember to warm up, use ergonomic tools, and take breaks to avoid repetitive strain. If you experience persistent pain, consider seeking professional help from Riverwood Physiotherapy. For more tips on injury prevention and recovery, explore our massage therapy and physiotherapy services.
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