As pickleball continues to grow in popularity, so does the prevalence of a common injury known as "pickleball elbow." If you've been experiencing discomfort or pain in your elbow, it’s important to address it early to prevent further issues.
How To Diagnose, Treat, and Prevent Elbow Tendonitis.
Step 1: Range of Motion Assessment
We begin by assessing the range of motion in your elbow and wrist. This involves simple movements like flexing and extending the elbow and rotating the forearm. We also test your wrist’s range of motion and perform resisted movements to identify any areas of pain or weakness.
Step 2: Active Release Technique (ART)
If you’re experiencing pain, especially during resisted movements, we’ll proceed with Active Release Technique. This manual therapy targets tight or overused muscles, starting with the pronator teres and moving through the wrist flexors. By applying pressure and guiding you through specific movements, we aim to release tension and alleviate pain.
Step 3: Laser Therapy
To enhance the healing process, we utilize Class IV medical laser therapy. This advanced treatment promotes short-term inflammation, increases blood flow, and stimulates cellular regeneration. By applying the laser to the affected areas, including your elbow, forearm, and wrist, we help speed up your body’s natural healing process.
Effective Exercises for Elbow Tendonitis Relief
After treatment, it’s crucial to take steps to prevent the pain from returning. We’ll guide you through exercises and techniques designed to strengthen your elbow and prevent future injury. These movements are designed to enhance joint mobility and keep your elbow, wrist, and fingers moving smoothly together.
1. Stretch Your Wrist Flexors
Start by addressing the muscles that often lead to elbow pain. Extend your arm out in front of you, with your palm facing up. Gently pull your fingers back with your opposite hand and hold the stretch for 20-30 seconds. This will help alleviate tension in the muscles and tendons.
2. Stretch Your Wrist Extensors
Next, focus on the wrist extensors. Extend your arm, but this time with your palm facing down. Gently pull your fingers back and hold for 20-30 seconds. This stretch is great for reducing tightness and discomfort on the top side of your forearm.
3. Coordinate Elbow Movements
Work on the smooth coordination of your elbow, wrist, and fingers. This exercise is key to ensuring all these joints move together efficiently, which helps prevent strain and pain in your elbow.
4. Practice Reaction Time
To wrap things up, try a reaction time drill. Hold a ball out in front of you, let it drop, and quickly catch it. This simple drill is excellent for enhancing your reaction time while also encouraging fluid movement in your elbow, wrist, and fingers.
Incorporating these exercises into your routine can help you manage and prevent elbow tendonitis. Consistent practice will keep your elbow in top shape and pain-free.
If you have any questions or would like to schedule an appointment, feel free to reach out to us at 989-686-6808. We’re here to support your health and well-being!
