By Sharon Truelove & Ross Ashcraft
In today’s computer-run world, using a computer for hours on end is common. If you begin to experience pain when you bend your wrist back, make a fist, straighten your fingers, or try to grip objects (like your coffee cup), you may be developing “tennis elbow”.
Tennis elbow produces pain near the side of your elbow, where the tendons of your forearm muscles attach to the bony knob on the outside of the elbow (the lateral epicondyle).
If you actually do play tennis, identify what causes the pain. Then figure out how to modify the body mechanics so that it doesn’t hurt.
- Check your backhand
- Is your racket grip too small
- How heavy is the head
- Don’t play with wet, and therefore heavy, tennis balls
If your elbow pain is a result of heavy computer use:
- Invest in a good mouse
- Make sure that your keyboard isn’t elevated at the back, as this forces your wrists into an extended position. If you need to use a wrist pad to elevate your wrists.
So here are a few tips to help!
Self massage
First Technique
1. Get a tennis ball
2. Lean it against the wall
3. Roll it all around the problem area
Second Technique
1. Find the spot of maximum tenderness and apply cross-fiber friction for 30 seconds.
2. This should feel uncomfortable but not painful
Third Technique
1. Using sustained compression on the aching forearm with the opposite forearm
2. Hold for 10 to 30 seconds (see left).
Fourth Technique
1. Stretch the forearm with wrist bends and twists.
Practice the techniques and let us know what you think
