"Repetitive strain injury is mainly caused by abnormal postures and prolonged periods of work, changes in working practices and injuries associated with these working practices rather than the implied term of repetitive movement."
As such the treatment for tennis elbow, golfer's elbow, medial collateral ligament sprain and tendinitis requires the correction of abnormal posture by an effective program of graded exercises, alterations in working practice and in the area of work if there are issues concerning ergonomic design.
The Anatomy of the elbow.
There are many muscles and tendons that make up the elbow joint along with the three bones that make up the structure of the arm: these bones are called the humerus, (upper arm) the radius and ulna (which are both bones of the lower arm).
All three of these bones meet and are joined together at the elbow by ligaments in a hinged joint that allows the elbow to flex, straighten and the lower arm to turn slightly left and right.
These movements are controlled by muscles whose tendons attach them to the bones.
Tendons are made up of fibrous tissue.
The tendon attachments to the upper arm (humerus) are stationary and are known as the point of origin.
The tendon attachments to the lower arm (radius and ulna) move and are known as the insertion points.
It is these muscles, on both the front and back of the lower arm, that causes the arm to flex and extend at the elbow joint. This is done by pulling the bones closer together.
*During flexion the inside muscles, of the lower arm, pull the the radius and ulna forwards towards the humerus.
*During extension the muscles at the back of the lower arm pull the bones back towards the humerus. (Fortunately for us once it gets to a certain point the bones will not move any further.)
Every day we are constantly using our arms, hands, wrists and shoulders. Normally these tendons glide smoothly over each other without us noticing but this is not the case with tennis elbow.
What actually happens within our bodies when we get tennis elbow?
In 1979 Nirschl and Pettrone found that microscopic tears in the tendon of the extensor carpal radialis brevis muscle was the culprit for causing lateral epicondylitis. They noticed that these tiny tears didn't repair properly but became macro tears (larger tears) which caused structural failure to the tendon.
Nirschl defined the following progressive stages of tennis elbow as
* Stage 1 - Inflammatory changes that are reversible
* Stage 2 - Non-reversible changes to the tendon of the Extensor Carpal Radialis Brevis muscle
* Stage 4 - Secondary changes to the tendon such as fibrosis or calcification
What can put you at risk of getting tennis elbow?
Around 50% of all tennis players will get tennis elbow but of course this condition is not confined to just tennis players.
playing more than 2 hours constant play per week increases the incidence of lateral epicondylitis by 2 - 3 times and the risk is even greater for those over 40 by 2 - 4 times.
Some of the risks that contribute to getting tennis elbow have been identified as racquet weight, size of the racquet handle and improper playing technique.
A typical person most likely to fall in to the age bracket for tennis elbow is between 35-55 years of age and who is either a recreational athlete or a person who does a lot of rigorous activity on a daily basis. Carpenters, musicians and other sports people are also very prone to getting lateral epicondylitis.
Besides tennis elbow there are other forms of RSI injuries that gituar players and other professions are particularly prone to getting these include conditions that produce pain and inflammation of the fingers, thumb joints, wrists and shoulders.
Understanding what is tennis elbow and what are some of its causes can play a major role in helping to avoid getting it and becoming just another medical statistic.
Tennis elbow is also known as 'lateral epicondylitis'. Contrary to popular belief, playing tennis is not the only cause for tennis elbow. In fact, people who suffer from this problem have hardly played the game. In this condition the outer part of the elbow becomes painful and tender. The pain causes the movements of the elbow to be constrained. Simple actions such as lifting, gripping and carrying become difficult. One of the strongest reasons for this condition is the overuse of muscles i.e. the muscles which pull the hand backwards (the wrist extensors). Over straining causes an inflammation that may be swollen, painful and tender. Injury to the arm can be another reason for inflammation. Tennis elbow is mainly caused when some activities like gripping, twisting, reaching and moving are done in an improper manner or an awkward position, repetitive stress, excess force and no time for recovery provided for the wear and tear.
Some of the movements which can be restricted or can avoid repetitiveness are continuous rotation of the forearm and bending of the wrist, gripping in a stressful position by combining inward and outward movement of the forearm, throwing motions and gestures that strike objects with hand.
Common symptoms to be aware when affected by tennis elbow
Your forearm suffers recurring pain on the outside of the upper forearm. The pain is branched out from the arm towards the wrist. Pain while lifting or bending the arm. Pain while grasping small and light objects could be sign of concern. Trouble or discomfort while extending the arm. Pain which lasts for 6 to 12 weeks or even more.
Common tips to remember
-Resting is one of the best solutions to treat this problem -You can use braces which are available in various sports shop. It is very helpful in relieving pain from tennis elbow problem. -Try to lift objects with your palm facing your body. - Being aware of the problem and treating it immediately -Use machines instead of your hands to avoid any repetition -Allow job rotations for everyone to get used to different muscles -Use ergonomically designed tools that prevent strain on your hands.
Home remedies for Tennis Elbow
For the inflamed elbow you can use ice compress which helps in decreasing the pain. Ice helps in slowing down the local metabolism, thus helps in relieving pain and muscle spasm.
Use massage therapy.
Do your regular stretching exercises to prevent any kind of friction to your forearms. The stretching helps in strengthening the forearms.
Some exercises you can do to help strengthen your muscles. With the palm facing the ceiling, place your forearm on a desk with the wrist tucked over the edge. Grip any heavy object like a hammer or a two-pound juice can. Lift your hand up and down by moving your wrist, repeat this 20 times. Do this with the both the arms.
Warm and baked potato applied to the elbow can help relief the pain of tennis elbow.
Acupuncture can be used for treating tennis elbow problem. As it stimulates nervous system and also releases pain-relieving endorphins.
Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.
Both Karen Graham & Kevin Pederson are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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