Epicondylitis: what to do to relieve pain and recover from elbow tendonitis

Elbow tendinitis, also known as lateral epicondylitis (tennis elbow or golfer's elbow) or medial epicondylitis (golfer's elbow), is an inflammation of the tendons responsible for forearm movements. This condition can be caused by repetitive movements, excessive strain, or improper posture. Knowing what to do is essential for effective recovery and to prevent the problem from becoming chronic.

Symptoms of elbow tendinitis

Epicondylitis can manifest through several signs and symptoms typical of elbow tendinitis, including:

• Pain located on the outside (lateral epicondylitis) or inside (medial epicondylitis) of the elbow.
• Touch sensitivity in the affected area.
• Difficulty holding objects or performing movements involving the wrist and forearm.
• Weakness in the hand and forearm.

The pain associated with epicondylitis can worsen with everyday activities, making it one of the main reasons people seek physiotherapy.

Para aliviar a tendinite do cotovelo: * **Repouso:** Evite atividades que agravem a dor. * **Gelo:** Aplique compressas frias na área afetada por 15-20 minutos, várias vezes ao dia. * **Medicação:** Analgésicos de venda livre, como paracetamol ou ibuprofeno, podem ajudar com a dor e a inflamação. * **Alongamento e Exercícios:** Faça exercícios leves de alongamento e fortalecimento para o antebraço e o pulso. * **Apoio:** Uma tala ou braçadeira de cotovelo pode ajudar a reduzir a tensão nos tendões. * **Fisioterapia:** Um fisioterapeuta pode ensinar exercícios específicos e técnicas para ajudar na recuperação. * **Técnicas de Resfriamento:** Se causa por movimentos repetitivos, técnicas de resfriamento para o trabalho ou desporto podem ser úteis. Se a dor for intensa ou não melhorar, consulte um médico.

• Rest and activity modification. Avoid activities that worsen the pain, especially those involving repetitive wrist and forearm movements.

• Exercises Forearm muscle stretching: With your arm extended, use your other hand to gently pull your wrist down (for lateral epicondylitis) or up (for medial epicondylitis).
• Forearm muscle strengthening exercises: Using resistance bands or light weights can help strengthen the muscles and prevent relapses of epicondylitis. These exercises are often integrated into programmes of
• Physiotherapy. Physiotherapy is fundamental in the treatment of epicondylitis and elbow tendinitis. A physiotherapy assessment is essential to reduce inflammation, relieve pain, and restore elbow function. Furthermore, the correction of movement patterns and ergonomic guidance are crucial for preventing relapses and promoting effective and lasting recovery. Physiotherapy treatment for epicondylitis may include a combination of specific techniques, such as myofascial release, stretching, and muscle strengthening exercises.
• Ergonomic adjustments. If epicondylitis is work-related or due to a specific activity, it may be necessary to adjust posture, desk height, or the type of tool used. These adjustments help to reduce the strain on the elbow and are frequently recommended in a physiotherapy setting.

If you've ever felt pain when shaking hands or holding a mug, you could be suffering from epicondylitis. Elbow tendonitis can start subtly but worsen if left untreated.

If you feel pain when shaking hands, lifting objects, or performing repetitive movements, your elbow may be showing signs of epicondylitis.

Book a Musculoskeletal PhysiotherapyPhysiotherapy and discover how the right treatment can relieve pain, regain strength and prevent further bouts of elbow tendinitis.

At Integrativa, we have a team of physiotherapists and osteopaths specialising in the treatment of epicondylitis and other musculoskeletal dysfunctions, committed to restoring your functionality and quality of life.