I had tennis elbow in each elbow about 3 years ago from lugging around suitcases (I travel a lot). I recently got it again in one elbow from doing 5 sets of 10 reps of 20# dumbell bicep curls. I realize the only treatment is rest, but for how long? I don't recall how long I rested my elbows before. 1 month? Until there is zero pain?
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Tennis elbow - how long to rest it?
- Thread starter g8r80
- Start date
I had tennis elbow in each elbow about 3 years ago from lugging around suitcases (I travel a lot). I recently got it again in one elbow from doing 5 sets of 10 reps of 20# dumbell bicep curls. I realize the only treatment is rest, but for how long? I don't recall how long I rested my elbows before. 1 month? Until there is zero pain?
Update: For the last 2 months, I have used better ergonomic practices (for example - lift suitcases straight up without bending the elbow) in the home, at work and at the gym, I am able to do most activities without even thinking about my tennis elbow. The only time I think about it is when I do dumbells off to the side with arm extended and when I do dumbbell curls. In both cases, there is some soreness and I cease these activities immediately. For the biceps, I now use 40 or 50# bars and lock my elbows in.
I don't know how applicable to this situation my advice is, but generally the treatment for tennis elbow is rest, stretching, and then exercising.
There are two ways I've been told to stretch - first, hold one arm out in front of you, palm facing forward. Take your other hand and pull your fingertips back towards you. Then, do the same with your hand down and palm facing you, and push gently with the other hand back towards you. The second way is to stand next to something firm but with some give (i.e. a mattress or a table with a thin pillow). Put your hand flat on the surface, palm down, lean towards your fingertips and hold. Then change the angle of your hand (rotate it in a circle, stretching). Finally, repeat with your palm facing up. Both of these are essentially the same stretch, but just two different ways to do it.
Exercising is generally strengthening the forearm muscles, which is the culprit for tennis elbow. Doing exercises like forearm curls should reduce your susceptibility to tennis elbow.
Again, I don't really know if this is helpful at all, but I didn't really understand what kind of pain it is and I hope this helps a bit.
There are two ways I've been told to stretch - first, hold one arm out in front of you, palm facing forward. Take your other hand and pull your fingertips back towards you. Then, do the same with your hand down and palm facing you, and push gently with the other hand back towards you. The second way is to stand next to something firm but with some give (i.e. a mattress or a table with a thin pillow). Put your hand flat on the surface, palm down, lean towards your fingertips and hold. Then change the angle of your hand (rotate it in a circle, stretching). Finally, repeat with your palm facing up. Both of these are essentially the same stretch, but just two different ways to do it.
Exercising is generally strengthening the forearm muscles, which is the culprit for tennis elbow. Doing exercises like forearm curls should reduce your susceptibility to tennis elbow.
Again, I don't really know if this is helpful at all, but I didn't really understand what kind of pain it is and I hope this helps a bit.
I had this problem years ago. Nothing my doctor did helped me. Finally a guy at work told me to try "wringing" a towel. Just roll up a hand towel like a newspaper and forcefully wring it as many times as you can in one direction, then the opposite direction and do 2 sets of this maybe 3 times a day. Sounds too easy to really work, but it did for me.
Obviously don't do this if you are still in a lot of pain, I would do it when I had nagging pain and get almost immediate relief.
Obviously don't do this if you are still in a lot of pain, I would do it when I had nagging pain and get almost immediate relief.
First you should see a doctor to get a diagnosis. Then give your arm some rest until the severe pain eases. Then you can start with light exercises and streching.
MY GP diagnosed tennis elbow twice for me in the past, once in each elbow. Her advice was to rest it until it stops being inflamed and stops hurting. Once she gave me a cortisone shot that gave instant, albeit temporary, relief, but I have read that these are bad in that they mask the pain and aggravate the situation.
The symptoms this time are identical so I skipped the GP. I will consider seeing an orthopedist if/when this flares up again.