A much needed solution finally came through in the form of Geoff Hunt who is and exercise rehab specialist. He sort of looks like that English actor Stephen Graham. Here’s the bloke!
So anyway, Hunt has written a very thorough guide on how to treat tennis elbow at home, and if you’re interested in long term healing, you might want to look into it by using the link below.
Home Treatment for Tennis Elbow without Exercise Equipment
When you face this type of problem, you will want to arm yourself with the right knowledge. Failure to do so could potentially exacerbate your tennis elbow problem and ignoring it for too long may result in surgery. You definitely want to avoid that!
It’s better to rest the affected arm adequately and perform a variety of tennis elbow forearm exercises to remedy the problem naturally. A natural form of remedy works well, especially in the long run. You know these days, the problem doesn’t bother me anymore and I’m pleased that I could do simple things like shoveling my garden or twisting a screwdriver without feeling any pain.
How to treat tennis elbow at home using ice
Ice is perfect for treating tennis elbow as it helps decrease the swelling and pain. If you can, spend some money on a reusable ice therapy wrap. The wrap is extremely convenient as it eliminates the need for ice cubes, which we all know can be a hassle to handle. Removing a bunch of ice cubes from the freezer and then packing them in a small towel can get tedious after a while. Keep in mind that ice therapy for tennis elbow has to be done a few times a day.
With a good quality ice therapy wrap, all you have to do is store it in the freezer for a couple hours. After that, you just wrap it around the affected elbow for around 10 to maybe 15 minutes at a time.
The compression wrap pushes the cooling effect really deep into the muscles surrounding your elbow, thus accelerating the recovery process and of course, this means you’re going to feel a whole lot better as the pain numbs away.
Many certified fitness trainers and doctors recommend ice compression therapy as a home treatment for tennis elbow, so please utilize it. Wrap your elbow, sit down and prop up the affected arm with some pillows. Do not attempt any activities that could potentially intensify the problem.
Tennis Elbow Forearm Exercises
Once the elbow is well healed, it’s time to do some movements that can help boost up the strength of the muscle around that area. You want to get rid of the problem for good, so a prescribed series of forearm and elbow strengthening routines are absolutely critical.
Exercise routines such as Broomstick Extension and Wrist Extension are great for amplifying the endurance of muscles and tendons surrounding the elbow. Perform the correct exercise routines regularly, and you will soon reap the benefits. Full-blown exercise journal along with lessons and intensive healing strategies can be acquired through Geoff Hunt’s Tennis Elbow Guide.
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