Tennis elbow, or lateral epicondylitis, is caused by overuse of forearm muscles, leading to pain around the outer elbow. Here’s how to manage and prevent it effectively:

Immediate Care

• Rest: Avoid repetitive gripping or lifting.
• Ice: Apply for 15–20 minutes every few hours to reduce pain.
• Pain Relievers: Use NSAIDs like ibuprofen to manage discomfort.

Rehabilitation Strategies

• Stretch & Strengthen: Try wrist extensions, flexions, and tennis ball squeezes.
• Physical Therapy: Specialized exercises and techniques can speed recovery.
• Ergonomic Adjustments: Use proper tools or equipment to minimize strain.

Additional Treatments

• Braces: Counterforce braces help reduce tendon stress.
• Injections: Corticosteroids or PRP therapy may aid severe cases.

Lifestyle Adjustments

• Gradual Return: Ease back into activities while monitoring for pain.
• Preventive Measures: Warm up, stretch, and strengthen muscles regularly.
• Modify Activities: Avoid repetitive motions that trigger discomfort.

When to Seek Help

If pain worsens, or you notice swelling, stiffness, or weakness, consult a physiotherapist. Persistent cases might require imaging or further treatment.

Take care of your elbows and enjoy life pain-free!