Tennis elbow, or lateral epicondylitis, is a common condition that causes pain around the outside of the elbow. It is typically linked to repetitive strain and overuse of the forearm muscles, especially in sports like tennis, hence the name. However, the condition is not limited to athletes and can affect anyone engaging in activities that strain the tendons of the elbow.
Symptoms of Tennis Elbow
The main symptom of tennis elbow is pain on the outside of the elbow, which may extend down the forearm. This pain often worsens when gripping, lifting, or twisting movements are performed. Other symptoms include:
Weak grip strength: Difficulty holding objects or shaking hands.
Radiating pain: Pain that travels from the outer elbow to the forearm and wrist.
Tenderness: The outer part of the elbow becomes tender to the touch.
Stiffness: Morning stiffness in the elbow joint.
Burning sensation: Some may feel a burning pain along the outside of the elbow.
Golfer's elbow is actually somewhat opposite to Tennis Elbow. They are similar conditions, both involving pain along the forearm and elbow. However, a patient with tennis elbow has pain on the outside of their elbow while a patient with golfer's elbow has pain on the inside of their elbow.
Relief Methods for Tennis Elbow
If left untreated, tennis elbow or Golfer's Elbow may become chronic and last for months, even years, especially if you continue the repetitive activity that caused the problem.
Managing tennis elbow involves reducing pain and inflammation while allowing the affected tendons to heal. Common relief methods include:
Rest: Avoid activities that strain the elbow to give the tendons time to heal.
Physical therapy: Stretching and strengthening exercises help improve flexibility and strength in the forearm muscles.
Brace or support: Wearing a brace or forearm strap can reduce the strain on the tendons.
Massage therapy: Massage helps treat tennis elbow by improving circulation, relieving muscle tension, breaking down scar tissue, releasing trigger points, and promoting natural pain relief.
Steroid injections: In severe cases, corticosteroid injections may provide relief from inflammation.
Self-massage is a convenient and cost-effective alternative to professional massage sessions for relieving tennis elbow or Golfer's Elbow. While professional massage provides expert techniques and deeper pressure, self-massage allows you to regularly address pain and tension at home. You can target specific areas more frequently, giving you control over the intensity and duration of each session with professional massage tool.
The LittleMum Claw Massager is an especially effective self-massage tool for tennis elbow, offering deep, consistent pressure similar to a professional massage. Its ergonomic design enables easy access to the elbow and forearm muscles, allowing you to target the area without overexerting yourself. It can seamlessly transition between three different massage types to accelerate the healing of tennis elbow or Golfer's Elbow:
Deep Tissue Massage: Targets deep muscles and connective tissue, helping to break up adhesion and relieve tension.
Cross-Friction Massage: Applies pressure across tendon fibres to promote healing and break down scar tissue.
Trigger Point Therapy: Releases tight knots in forearm muscles that cause pain radiating to the elbow.
Based on our experience, we strongly recommend pairing self-massage with Tiger Balm to enhance the therapeutic effects. This combination helps relax the forearm muscles, reduce inflammation, and provide faster relief from tennis elbow.
Here’s how to use it effectively:
Preparation
If it's the first time using Tiger Balm, it's important to test for any allergic reactions. Apply a small amount on a patch of skin, such as the forearm, and wait 24 hours to check for any signs of irritation, redness, or swelling. If no reaction occurs, it should be safe to use. Always follow the product's instructions and consult with a healthcare professional if unsure.
Begin by applying a small amount of Tiger Balm to the outer part of the elbow where pain is felt. Tiger Balm contains active ingredients like camphor and menthol that create a soothing, warming effect to relax the muscles and reduce pain( please test if you skin is allegic of tiger balm first
Allow the balm to absorb for a few minutes before starting the massage.
Using the LittleMum Claw Massager
Positioning: Sit comfortably and hold the LittleMum Claw Massager in one hand, positioning it over the outer part of the elbow and forearm. Hold the massager with your fingers wrapped around the handle, just past the second knuckle. Make sure not to grip the massager too tightly, as this can cause your hand to tire out quickly. Instead, hold it with a relaxed grip and let the weight of the massager do the work.
Technique:
Start with gentle strokes along the forearm, focusing on the tender areas near the elbow.
Gradually increase the pressure as your muscles relax. The claws of the massager help break up tension and adhesion in the muscle fibers.
Use circular motions around the outer elbow, moving towards the forearm, where the tendons connect.
Targeting trigger points: You may notice specific areas that feel especially tender—these are called trigger points. Use the massager's two larger knobbers on one side to apply steady pressure to these points for 10-15 seconds, then release and repeat as needed.
Duration: Massage the area for 5-10 minutes, taking care not to overstimulate the muscles. If you experience any discomfort, reduce the pressure.
Post-Massage Care
After massaging, give the muscles time to rest. You can reapply Tiger Balm if needed for additional relief.
Incorporate gentle stretching exercises for the forearm and wrist to improve flexibility and reduce the risk of further strain. By incorporating these into your tennis elbow recovery plan, you can address both the symptoms and the root cause of the condition, leading to faster healing and long-term relief.
The LittleMum Claw Massager is expertly crafted from medical-grade stainless steel with a hand-polished finish for a premium feel. It comes with a 15-year warranty, ensuring long-lasting durability and performance. Additionally, it is FSA and HSA eligible. Click the link below to purchase via Amazon.
If Tiger Balm doesn't work well for you, consider trying alternative creams like Arnica Gel, Biofreeze, or Voltaren Gel, which may provide similar relief by reducing pain and inflammation.