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Tennis Elbow: Symptoms, management and its prevention

How often have you heard or read in news about a sportsman suffering a tennis elbow or your friend saying I am suffering a tennis elbow? Many a time I am sure. But, are you aware of what is ‘Tennis Elbow’ and how can you prevent it. 

The elbow is known as the “funny bone” but if you suffer from tennis or golfer’s elbow, the pain you undergo when you hit the elbow is unbearable.

Tennis elbow can be caused by sudden injury of the muscle and tendon area around the outside of the elbow where the muscles and tendons of the forearm attach to the outside bony area- the lateral epicondyle of the elbow. Another common term, “golfer’s elbow,” refers to the same process occurring on the inside of the elbow called as medial epicondyle. It does not happen with the sportspersons only, it’s just the term which is referred to the sport as it can be a significant problem for some tennis players.

What Are the Symptoms of Tennis Elbow?

  • Pain around the outside of the elbow.
  • Pain is worse by moving the wrist with force. Examples include lifting, using tools, opening jars, or even handling simple utensils such as rolling pin, using a toothbrush or knife and fork.

How do you manage a Tennis Elbow?

Tennis elbow is treated primarily by physiotherapy which includes some exercises of forearm and wrist along with their strengthening progressively, bracing for resting the muscles, topical anti-inflammatory gels, topical steroid gels, and steroid injections. Surgery is needed in rare cases.

Immediate line of treatment to reduce the pain and inflammation of tennis elbow should be:

  • Rest
  • Avoid any activity that causes pain.
  • Apply ice to the affected area. Holding a cold compress, such as a bag of frozen peas wrapped in a towel, against your elbow for a few minutes several times a day can help ease the pain.
  • Massaging and manipulating the affected area may help relieve the pain and stiffness, and improve the range of movement.

Exercises:

It is important to maintain the fitness levels with performing some light exercises like:

  • Aerobic exercises like walking, running or jogging that are good for overall fitness
  • Gentle stretching exercises can help in rehabilitating the elbow and some of the good exercises for tennis elbow include gentle wrist extensions, flexes and rotations, wrist curls and extensions with the help of light dumbles.
  • Isometric exercises such as squeezing a ball, are also a good cure for tennis elbow.

Tennis Elbow prevention through nutrition

Apart from the above-mentioned treatment options, it is also important to support the connective tissues’ health with nutrient-rich, anti-inflammatory food:

  • Have plenty of colourful fruits and vegetables daily in your diet.
  • Consumption of Pineapples is beneficial as they are rich in vitamin C that helps in building collagen. They are also rich in bromelain, which contains powerful anti-inflammatory properties that can reduce pain and swelling caused by tennis elbow.
  • Having good quality protein which contains a high biological value like eggs, lean meat which serves as the “building blocks” for tissue repair.
  • Having supplements with vitamin C, vitamin A, zinc and copper.
  • Having anti-inflammatory foods and supplements such as barley, ginger, curcumin, omega 3 rich foods like fish such as mackerel and salmon, walnuts, flaxseeds etc.
  • Limit the intake of processed and canned foods and sugar.

Precautions to be taken

To help lessen the stress and abuse on tennis elbow:

  • Use the proper equipment and technique in sports.
  • Use of a counter-force brace, an elastic band that wraps around the forearm just below the injured elbow (tendon) may help to relieve pain in some people.
  • Avoid tight gripping and overuse of the wrist.

 

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Quick healthy instant recipes

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Early morning cooking can be a nightmare for many people especially for the office goers who struggle with their morning meals and in this process often tend to skip their breakfast which is the most important meal of the day. Some struggle with their culinary skills and often have this excuse ready to skip their meals.

Try out these quick options to make your life easy and move to a healthy routine:

(1) Sandwich Spread: Here is a recipe of protein rich spread which you can use for your multigrain sandwiches. It is filling and rich of antioxidants. 

Sandwich Spread

Ingredients:

  1. Avocado
  2. One cup boiled chick peas
  3. One lemon squeezed
  4. A dash of olive oil
  5. Some salt and pepper

Procedure:

  1. De-seed the avocado and cut into pieces.
  2. Boil the chickpeas
  3. Add all the above ingredients in a blender along with lemon juice, salt, pepper, and olive oil. This recipe can be stored in the refrigerator and can be used for good 1 week.

(2) Oats Uttapam: This can be a great option to carry in the tiffin box too.

Oats Uttapam

Ingredients:

  1. 1 Cup Powdered oats
    b. 1 cup low fat yogurt
  2. Veggies of your choice

Procedure:

    1. Mix all the ingredients together. Add salt and cumin seeds. Can prepare this mixture a night before.
    2. Take the batter in a large spoon and pour it on the non-stick pan and spread. You can use some cold compressed coconut oil for greasing the pan.
    3. Once cooked flip the side and let it cook.

(3) Almond Mango Smoothie: This is a quickie to prepare and has a dose of essential vitamins. This is best made during the Mango season. This refreshing beverage will make you feel fresh and full.

Almond-Mango-smoothie              

Ingredients:

      1. A ripened mango
      2. Some soaked almonds
      3. To make it more nutritious some dates and walnuts will add to its value

Procedure: Blend all the ingredients together in a blender and have chilled.

(4) Sprouts sandwich: This is definitely a great easy snack recipe and full of nutrition.

Avocados_and_Sprouts
Ingredients:

      1. Multigrain bread
      2. Mix sprouts of moong, black gram
      3. Cut vegetables like onion, tomato, cucumber etc.
      4. To make it more protein rich you can add some cubes of cottage cheese or few peanuts.

Procedure:

      1. Take slices of multigrain bread
      2. Take sprouts and add vegetables of your choice, add some lemon to the chat.
      3. Put this mixture on the slices of bread. You can use some home-made spreads and paste like mint or tamarind paste instead of mayonnaise.

(5) Fruity Nutty yogurt: A delicious healthy smoothie, easy to make as well.

recipe414
Ingredients:

      1. Choose your favourite fruits
      2. Hung curd
      3. Some nuts like walnuts, almonds, raisins
      4. Honey or Jaggery by choice to add sweetness.

Procedure: Throw in all the ingredients in the blender and have it chilled.

Conclusion:

The above 5 recipes are quick, healthy and refreshing. These are good choices for those who are running out of time and are managing alone with their meals. These snacks can be taken any time of the day. They are healthy and easy to prepare.

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