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Neutral
Holding
the palm sideways, as if to shake hands, is called
the
neutral
position. This position puts the least stress on the elbow.
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What Is Epicondylitis?
Epicondylitis is the most common type of elbow problem. It is named
for the epicondyles,
the bony knobs on the inside and outside of the elbow. A muscle or
tendon there may get
inflamed or may develop tiny tears. If the problem is in a tendon,
it is called tendinitis.
The main cause of the problem is using the elbow or hand the same way over
and over.
Treatment can help relieve pain and restore use of your elbow.
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Lateral Epicondylitis
This occurs on the lateral side of the elbow, the side farthest from
your ribs. The muscles and tendons that extend your wrist, open
your hand and turn the palm up are most at risk of this problem.
It is often called "tennis elbow", even though most people who get it
do not play tennis. Lateral epicondylitis is the most common
type.
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Medial Epicondylitis
This occurs on the
medial side of the elbow, the side closest to your ribs.
It can
be caused by a movement like
a golf swing. So the problem is
often called "golfer's elbow", even though most people who have it
don't play golf.
One or more muscles and tendons
along the inner elbow may be injured.
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Inflammation or even tiny tears
in a muscle or tendon can make it
hurt to move your elbow or hand.
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Treating Epicondylitis
The goals of treatment are to relieve the pain and to get your elbow back
to work quickly and safely.
Your healthcare provider will probably have you start by caring for
yourself at home.
If the problem persists, you might need further treatment.
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First Steps
When your elbow starts hurting, the first steps are usually to:
●
Rest your elbow. Stop doing whatever you think
may have caused the problem. This gives your
elbow a chance to heal.
●
Put
ice on the hurt area for 15 to 20 minutes at a
time, 2 or 3 times a day for the first day or two.
This helps
prevent swelling and reduce pain.
●
Switch back and forth between hands at work.
This may be enough to take the stress off an
overused elbow.
Further Treatment
Your healthcare provider may also suggest that you do one or more of the
following:
●
Receive an injection of cortisone or take
anti-inflammatory medication to reduce swelling
and pain.
●
Do motion
exercises to increase your flexibility,
strength, or both. You may be referred for
rehabilitation
(physical therapy or occupational
therapy). Your therapist may use techniques
such
as ultrasound, which sends painless sound waves
into your elbow to promote healing.
●
Wear a splint or forearm band to reduce stress on
the injured tissue.
●
Have surgery to treat damaged tissue.
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Exercises
for Epicondylitis
You may be
asked to do exercises such as the ones below.
They will help you improve and then maintain muscle flexibility.
Your healthcare provider will fill in the blanks. If an exercise
makes
your elbow pain worse, stop and consult your healthcare provider right
away.
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Wrist Flexor Stretch
Flexors are muscles that help you bend your arm.
●
Hold
your right arm out at shoulder height.
Hold your palm out, fingers up. Don't raise your
shoulder.
●
Put
your left hand across the palm of your right
hand.
●
With your left hand doing the work, gently pull
your right hand toward you. Don't bend your
fingertips back.
●
Hold
for ........ seconds.
●
Now switch hands and repeat.
●
Do
this with each hand ........ times a day.
Wrist Extensor Stretch
Extensors are muscles that help you straighten your arm.
●
Hold
your right arm out at shoulder height. Hold
your palm in, fingers down. Don't raise your
shoulder.
●
Put your
left hand across the back of your right
hand.
●
With your left hand doing the work, gently pull
your right hand toward you. Don't bend your
fingertips back.
●
Hold
for ........ seconds.
●
Now switch hands and repeat.
●
Do
this with each hand ........ times a day.
Wrist Curls
●
Hold
a ........−pound weight or ........−ounce
soup can in your hand.
●
Sit with your wrist, palm down, supported over
the end of your knee or edge of a table.
●
Keeping
your forearm on its support, curl your
wrist up to lift the weight as high as you can.
●
Lower your wrist back to the starting position.
●
Repeat this ........ times (one set). Now do the
same thing palm up. Do ........ sets a day palm
up and the same number palm down.
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Keeping
Epicondylitis from Coming Back
The three
basic causes of epicondylitis are repetitive motions, poor technique and
poor positioning.
Keep the tips below in mind as you work and as you play.
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