I went fishing this last week at Lake Texoma. It was a great experience but could feel a little tightness in my elbow the next day. Here are some next steps if you have elbow pain and love your activities like fishing, tennis, pickle ball, rock climbing and so on. If you suspect you're dealing with a Golfer’s Elbow or Tennis Elbow injury from your favorite activity, it's crucial to choose the right treatment approach.
Here's what works best:
Heat over ice—avoid over-icing, as it may not be the best solution for your healing process. I recommend icing in the first 72 hours or so or after an activity that irritates the injury. Ice can stop the healing process so allow symptoms, including inflammation—it's a necessary part of the healing journey.
Improve circulation and metabolic activity around the tendon to stimulate healing and progress. The goal is to help the area heal. Sometimes there are blood flow issues from tight pec muscles or shoulder position that can decrease blood flow to the area. This leads to decreased healing.
Mobilize the area through Massage Therapy, self-massage, and targeted stretching techniques. The goal is break up adhesions in the tissues. Prolonged inflammation can lead to the formation of adhesions, which are bands of scar tissue that can restrict movement and cause pain by binding adjacent tissues together. A technique like ‘Cross Fiber Friction’ can be instrumental.
Class 4 laser therapy can also be highly beneficial for promoting healing and reducing pain associated with Golfer's Elbow or Tennis Elbow. Class 4 lasers use specific wavelengths of light to penetrate deep into tissues, stimulating cellular activity and promoting circulation. This can accelerate the healing process and provide relief from discomfort.
Acupuncture over aggressive Dry Needling. Aggressive dry needling can be invasive and painful and isn't always necessary. I see better results with gentle acupuncture style needling. We can run electricity through the needles to release endorphins in the injury muscles. We are trying to help the area heal, not keep it injured.
Chiropractic adjusting the spine, shoulder, elbow and wrist. It is important to make sure your whole body is moving well. Sometimes the elbow injury is compensation for bad mechanics in the upper back or shoulder.
Exercises/Strengthening is the third priority. While strengthening exercises are vital, starting them too soon can lead to setbacks and unnecessary pain.
The aim is to release built-up tension and adhesions, taking the strain off your tendons. We want good blood flow and good mechanics. This will help the injury heal and help prevent future flare ups. However, effectively releasing dense adhesions requires specialized techniques. It takes a precise combination of pressure, friction, and tension to break down adhesions. Tendons often struggle to heal properly and can degenerate without intervention. I've achieved excellent results using this general approach over the years. Schedule today and get on the path to feeling your best at Wellness Lane.
Brent Smarinsky, DC
Wellness Lane
