The application of self myofascial release techniques for soft tissue injures has been around and in use for decades. The use of SMR techniques involves applying pressure to the tissues that have been injured and affected.
When it comes to tennis elbow, self myofascial techniques can be implemented to help speed up your healing and recovery time. So who exactly can you perform this technique on yourself without having to spend hundreds of dollars to have it done at your Physiotherapist?
All you that is required for you to get started is that you have a foam roller, a round stick or rolling pin. This is a great trick to use in addition to home exercises for tennis elbow treatment and other natural remedies.
For those who have access to a foam roller, here is what you do. Lay your affected forearm on the foam roller and start applying pressure. Now roll your forearm forward until you reach your affected elbow. This will be extremely painful and discomforting. As you continue to roll your forearm back and forth over the foam roller, you should feel the pain in your elbow decrease.
If you are handy to a stick that is perfectly round, then you should use it instead of the foam roller. If you don’t have a stick but have access to a rolling pin, this will work as well. The stick and rolling pin will allow you to really focus on your outer forearm and elbow region.
To get more pressure onto your affected tendons and muscles, I suggest you have someone hold the opposite end of the stick or rolling pin. Again roll the stick and pin up and down the outside of your forearm until the discomfort starts to fade. Doing so will help break down any adhesions or scar tissue you have in your elbow.
Again the goal of self myofascial release technique for tennis elbow is to help increase blood flow and break down any tissue obstructions that is preventing your injury from healing naturally.
But I must warn you that this technique alone will not help eliminate your tennis elbow for good. It is just a supplemental technique that promotes happy and healthy healing.
The only way to cure tennis elbow, is by using an easy 5 step formula that you can do from the comfort of home without the need for any special exercise equipment.Google+
Have you recently noticed a little elbow pain and tenderness, especially when you lift a grocery bag or grip a coffee mug? If so, you just may be in the early stages of tennis elbow. But where exactly is tennis elbow located and why does it hurt so much?
It’s a good question because if you don’t know which structures of your arm have been damaged and the location of them, how can you ever have any hope of recovery?
If you feel your elbow, there is a small bony point about half an inch up from your elbow joint on the lateral side. This small bony prominence is called the lateral epicondyle. This is an attachment point for your extensor tendon at your elbow.
When you get tennis elbow, it is your extensor tendon that causes all the pain and misery. To be a little more specific, small tears start to develop in your tendon and when you grip or squeeze anything these small tears expand resulting in the pain you experience in this specific location of your elbow. This is how to tell you have tennis elbow and not some other elbow condition.
Now that you know where a tennis elbow injury is located, how do you eliminate this pain and suffering?
Well, you could walk to a bank machine and withdraw hundreds of dollars and go see a Doctor or Physiotherapist. And even after you see them, they won’t give you a guarantee that they can help your tennis elbow get better!
You could take the hundreds of dollars and go and purchase useless elbow braces or medical gadgets that only give you symptomatic relief and no real cure for tennis elbow.
So what’s the solution?
All you need to know are 5 easy steps that you can do right now at home without the need for any special exercise equipment, Doctors, Physio, Cortisone Shots, or medical gadgets.
Simply click here if you want to learn these 5 easy steps now that you know where your tennis elbow is located and you want to stop your elbow pain once and for all!
When you develop tennis elbow, most people know that it is classified as a repetitive strain injury (RSI). But did you know that there are two types or classifications of RSI? And why should this matter when it comes to healing and treating your injury?
There are Type 1 and Type 2 repetitive strain injuries.
Type 1RSI injuries include injuries such as frozen shoulder, carpal tunnel syndrome, , tenosynovitis, and tennis elbow. which worsen when you overdo the activities that bring it on. They are accompanied by swelling, inflammation, nerve compression problems, etc. These injuries are referred to as Cumulative Trauma Disorders (CTDs), Work-Related Upper Limb Disorders (WRULDs) and/or Occupational Overuse Injuries.
What Type 2 repetitive strain injuries?
This type takes under its umbrella all those symptoms that do not adhere strictly to a well-defined syndrome. Here, you will not find any visible or measurable signs of RSI such as inflammation, swelling or neural problems. This is why it is often referred to as ‘diffuse RSI’ or ‘non-specific pain syndrome.’’
RSI usually progresses through a number of stages beginning with pain, stiffness, tingling and numbness in your affected elbow. In the early stages, it is common for sufferers of tennis elbow to believe that the pain and numbness are due to leaning on their elbow too much or perhaps because their sleeping position at night.
As you get into further stages of type 1 tennis elbow, you will find your arms and hands weakening and other symptoms showing up such as hot swollen elbow pain.
Early stages: The first signs of a tennis elbow RSI includes your outer elbow and upper forearm suffering pain for most of the day, interfering with your daily tasks and activities.
Symptoms of the early stages of tennis elbow usually continue for several weeks or months, despite treatment. You could, however, be lucky enough to recover at this stage if you take immediate measures to get your tennis elbow injury under control.
Symptoms at this stage include a burning sensation, pain on the outside of your elbow and an increase in your afftected elbow when you squeeze or grip tightly on an object.
If left untreated, you become sensitive to pain very quickly, which stays with you very long in the initial stages. The pain can be so intense that it could disturb your night sleep and interfere with your work efficiency.
The thing with tennis elbow is that it only worsens to a point where you will be in continuous pain, both while waking and sleeping. Naturally, when you wake and are in pain, you can only carry out very light tasks.
If you have yourself diagnosed for tennis elbow and treated in the early stages, you stand a better chance of a full recovery and, in turn, it reduces the risk of your developing a permanent disability.
So now that you know you have a Type 1 RSI injury known as tennis elbow, there are just 5 steps that you need to follow to fully recover.
It’s not uncommon for people to use different terms for the same injury or condition. For example, tennis elbow and water on the elbow is pretty much refers to the same category of elbow injuries. Tennis elbow is also sometimes referred to as students elbow, plumbers elbow or lateral epicondylitis.
Did you know what water elbow treatment can easily be done from the comfort of your own home naturally? Yes there are actually home remedies for water on the elbow so you can quickly stop your pain and symptoms.
Forget about waiting in a Doctor’s office who will most likely recommend draining the water and fluid on your elbow. You can eliminate this buildup of fluid be performing a few basic steps without the need for any special medical devices or gadgets.
But what causes the buildup of fluid and water on your elbow anyway?
In most cases, it is usually the result of performing repetitive actions and movements with your dominant arm over an extended period of time. If your daily job, sport, or hobby requires holding, gripping or squeezing an object combined with wrist extension/forearm twisting, then this is the most probably cause of the water on your elbow.
The first step in water elbow treatment is to look for an alternative way of doing your job or task. Secondly, investigate whether the tools or equipment you are using is the correct size for your body type. It is not uncommon for individuals who have fluid on their elbow to be using tools that are too heavy or powerful for them to use properly. This could also be impacting your productivity or holding you back from top performance.
The fluid and water buildup in your elbow is responsible for your pain and inflammation. If your elbow is red in color and hot to the touch it may be something other than tennis elbow. But if it is tender to the touch and the pain in your elbow gets worse when you make a fist or squeeze something tightly in your hand, then chances are it’s tennis elbow.
Fortunately, there are just 5 easy steps that you can take this very minute that will provide quick water and fluid on the elbow treatment and remedies.
Click here to see them in action!
If you’re looking for the fastest possible way on how to speed up your tennis elbow comeback without giving up your work or favorite sport, or perhaps you want to regain your strength and flexibility as quickly as you can…
Forget about masking your pain and symptoms and focus on releasing your muscles FIRST—Ideally, with the Soft Tissue Release Method.
Soft Tissue Release (STR) is a hands-on ‘manual’ therapy that uses pressure together with movement and stretching to solve both the muscular tension problem and the ‘Scar Tissue Issue’—Which together cause Tendonitis and keep it from healing properly, STR breaks the cycle by:
Relieving the muscular strain on your tendon – Releasing the chronic muscle tension and scar tissue that CAUSED the
problem in the first place, (and keeps feeding the cycle and making it worse),
And helping make your tendon stronger – By stimulating the reshaping of the collagen fibers in your tendon
(assisting the vital Remodeling Phase of healing)
And once the cycle is broken and healing is complete there’s no more weakness or pain. (Or inflammation—If there ever was any to begin with).
Unfortunately this method can be quite expensive and may not even be covered under your medical insurance plan.
Luckily you can start an in home workout for tennis elbow and treatment program for fast tennis elbow pain relief that doesn’t cost a fortune plus you can get started right now without having to make Doctor’s appointments or taking time out of your busy day waiting in a Doctor’s office.
Tennis elbow secrets revealed has worked on thousands of people and helped them comeback from their injury stronger than before. And you too can do the same.
You can read more about tennis elbow secrets revealed and learn the blueprint formula that has helped people just like you heal with incredible speed. Get started with this self-treatment system today!
Wouldn’t it be great if once you were diagnosed with tennis elbow, your Doctor told you not to waste money on elbow braces or cortisone shots and to simply start an in home tennis elbow workout and treatment program to help you heal and recover!
What we know about tennis elbow is that when you suffer from this injury, it is your elbow tendons and forearm muscles which are affected. As with any sort of repetitive strain injury, exercise really is the key to a full recovery. This injury can happen to anyone involved in bodybuilding, dear old Grandma who knits all day long to and yes, even tennis players.
Most people don’t realize that there are things not to do when you have tennis elbow, otherwise you will never heal properly and just re-injure time and time again.
There are 3 workout movements and treatment exercises that you can do to help eliminate your forearm and elbow pain:
- Stretching exercises. The stretching exercises to relieve you of tennis elbow symptoms are composed of very gentle moves which involve an increasing range of extension, flexion and rotation of your wrist and forearm. They are done with the arm stretched out, for a length of 20 to 30 seconds, twice a day, as long as it is still comfortable for you. The point of these exercises is to relieve you of the pain and not injure you further, so do not overexert yourself.
- Work load progression exercises. These exercises are done after the symptoms have disappeared. You perform the following exercises in increasing time, per week. Do 15-minute load progression on forehand only, during week one; 30 minutes on week two and then 30 minutes again on forehand and backhand on week 4. Perform load progression exercises for 45 minutes on forehand and backhand on week 5; practice during week 6; practice full play on week 7; and try competitive play on week 8.
- Forearm strengthening exercises. There are several strengthening exercises that you can perform. You can do wrist flexion, wrist extension, forearm pronation and supination, finger extension with rubber band and ball squeeze. You can gradually increase the work that you do, from day-to-day, but do not exert yourself. You can begin with lightweights and gradually increase it.
The sooner you begin this sequence of work out movements and treatment exercises, the quicker you will notice a dramatic decrease in elbow and forearm pain. Remember, you need to strengthen your tendon to ensure that the tear doesn’t get larger.
Want to know the best workout for tennis elbow?
These 5 steps are absolutely essential for anyone who is serious about getting rid of their tennis elbow injury in the shortest possible time.
If you implement and follow what is shown in the this tennis elbow recovery video tutorial, you will accelerate and cut and your healing time in half – Guaranteed!
Do you have pain, discomfort, stiffness or a burning sensation on the outside of your elbow? Does it get worse when you turn a doorknob or make a fist?
If you’ve answered yes to to any of these 2 questions, then there is a good possibility that you have tennis elbow. It doesn’t matter if you are professional athlete or a plumber, your chances of getting tennis elbow are the same. Millions of people get it each year, yet most have no idea how they developed it.
It doesn’t matter how it happened, the main thing is that you need to repair and fix it, preferably in the shortest amount of time. If you want to recover quickly, here are 5 things not to do when you have tennis elbow:
1) Cortisone shots – Despite the fact that they can give you short term pain relief, over the long term they are not a permanent solution that will heal your tennis elbow for good.
2) Medical devices and gadgets. The most popular being electro shock wave therapy or any other heat based modality. Basically all they do is provide heat to your injured muscles and tendons which increases the blood supply. They do not repair the tear in your tendon and your pain relief will only last a day or two.
3) Doctors. While it is always best practice to have you elbow pain diagnosed by a competent medical professional, the majority of Doctors do not specialize in tennis elbow. It would not be in the Doctor’s best interest to send you away from his/her office without some sort of “remedy”. This is the reason why they often resort to prescribing pain medications and recommend that you get an brace for your elbow.
4) Topical anti-inflammatory creams and rubs. Again, these topical creams that you apply on your skin do nothing but give you sense of warmth around your elbow. Regardless of whether you are applying a cool or hot based cream, they will only give you temporary relief without actually doing anything to help speed up your recovery and healing time.
5) Continuing with the activity that caused your injury in the first place. You should immediately stop whatever it is you are doing that is causing your elbow pain and discomfort. If it is job related and you can’t, you need to think on an alternative way to still get the job done without making your tennis elbow worse.
If you keep these 5 things in mind, you can recover faster from tennis elbow without making your condition worse.
Better yet, check out this tennis elbow video tutorial that will give you detailed step-by-step instructions on how to fix your tennis elbow at home.
Tennis elbow primarily develops in your dominant arm. If you are left handed, then if you have elbow pain on the outside of your elbow, then you most likely have tennis elbow. For right handed individuals, you are more likely to get it in your right elbow than your left.
It’s not to say that it is impossible to get in both elbows, it’s just not that common.
What we know about tennis elbow is that is caused by performing repetitive actions, movements or tasks over an extended period of time with your dominant arm. When doing these activities, most people are holding some sort of object – to achieve a specific goal or task.
For example, a plumber who works with his wrench all day long, is considered high risk for getting tennis elbow. The constant gripping and squeezing of the wrench combined with arm rotation and wrist extension causes extreme strain and pressure on the extensor tendon. Over time and from doing the same motion over and over again, a small tear or rip develops in the tendon. This is when you start to experience pain on the outside of your elbow.
Besides outer elbow pain, other symptoms may include: a) a decrease in grip strength, b) an increase in arm stiffness, c) pain that quite often shoots down the forearm and into the hand/wrist, d) an increase in elbow pain when gripping objects such as door handles, grocery bags, or even simply holding a beer mug.
The thing with tennis elbow is that most people ignore the early warning signs and let their injury become more severe than they thought. This injury gets worse over time and you may end up losing your independence because of it. Even opening the lid on a jar can be almost impossible because of your elbow pain.
Most people who get this condition don’t realize that they can self-treat their injury at home without medical intervention. All it really takes are 5 simple steps on how to fix tennis elbow at home that you do while sitting in your chair watching your favorite TV show.
Many individuals experience a significant and noticeable decrease in elbow pain within the first 72 hours and an increase in elbow/forearm strength right away.
Simply click here where a video will reveal these 5 simple steps to you so you can start recovering from tennis elbow at home today!
So you love the sport of bodybuilding, you’re in the gym and having a great workout. Your strength and stamina are up, you’re setting personal records with your lifts and you’re pumped.
You are not alone! You can get tennis elbow from the most innocent type of activity or repetitive movement. Even Dentists and hairdressers are considered high risk.
So why is it that bodybuilding is so susceptible to tennis elbow? Why are bodybuilders constantly complaining about their upper forearm and outside elbow pain and discomfort? And why is it that it seems to strike only when you are doing dumbbell exercises?
First you should now that what physically happens when you get tennis elbow is that the tendon that attaches your forearm muscles to your elbow bone, suffers a small tear. Any sort of repetitive gripping or squeezing actions over a long period of time only increases your pain and the size of the tear.
The reason why body builders frequently suffer from tennis elbow is because of the constant tight gripping of the bars. To be more specific, any sort of dumbbell exercise can cause tennis elbow. It’s because when you perform dumbbell exercises you need a tight grip to lift the weight plus as you fatigue your form is compromised so you start to cheat and your elbow goes beyond it’s normal range of motion.
So what should you do if you are a bodybuilder who wants to avoid getting tennis elbow?
Your first course of action is to avoid dumbbell curls on bicep day. This is one of the causes of your forearm pain and is by far the worst exercise that can cause tennis elbow. Secondly, if you insist on using dumbbells – please go for form over weight! Just increase your repetition count and cut back on your normal weight.
Secondly, if you’ve just started to notice a dull aching pain on the outside of your elbow – then you are in the early stages of getting tennis elbow. You most likely have a small micro tear but it will get worse if you don’t take immediate action to treat it.
The thing about tennis elbow is that if you follow a proven treatment plan, you can still hit the gym as you your recover!
And the best part is that you can do these 5 simple tennis elbow treatment techniques from the comfort of your own home while watching televison!
What we do know is that tennis elbow occurs when you start to experience pain and discomfort on the outer part of your elbow and upper forearm region. The reason for the pain is that you’ve suffered a small tear to the tendon that attaches on the outside of your elbow.
Any sort of repetitive arm action or movements over an extended period of time usually causes this injury. So what about using an elliptical trainer? Can this cause tennis elbow or make an already existing arm injury worse?
When you use an elliptical trainer, you should hold onto the handles to ensure you are stable and keep a good balance. This machine not only works your lower body but it gives your upper body a good workout as well. Because you have to grip the handles of the machine, it targets the muscles in your arms as well.
But can gripping the handles really cause tennis elbow? The short answer is yes. Especially if you are squeezing really hard as you extend your arms. To avoid and take the stress off your elbow, loosen your grip on the handles. This will relieve the strain on your tendons not only in your elbow but in your forearm as well.
If you really want to avoid tennis elbow altogether or you want to know how to stop elbow inflammation, use the elliptical machine without holding the handles. This forces you to engage your core muscles and just use your legs to power the machine.
For the individuals who are already noticing a dull aching pain on the outside of their elbow/upper forearm region when holding the handles on the elliptical trainer, then you most likely already have a tennis elbow injury.
You can eliminate all of your tennis elbow symptoms and still use an elliptical trainer in the gym by simply implementing and following 5 easy-to-follow techniques at home. They will completely repair and strengthen your torn tendon all at at same time.
Here’s how to cure tennis elbow at home in just 5 simple steps!