Tennis Elbow, Vulnerable to People in Their 30s

Causes, Symptoms, How to Prevent and Treat Tennis Ellbow

Tennis Elbow or in medical terms lateral epicondylitis is an inflammatory condition of the outer elbow due to repetitive strain injury that causes damage to the tendon resulting in pain spreading from the lower arm to the wrist.

Repeated movements can weaken the extensor muscles, resulting in inflammation and minor rupture because the elbow muscles hold up excessively. As a result, the extender muscles that have the task of straightening the wrist can not function optimally.

However, even though this condition is called Tennis Elbow, this muscular inflammation can actually attack anyone, not just those who play tennis. In fact, people between the ages of 30 and 50 are generally more prone to Tennis Elbow.

A. Elbow Tennis Causes

Tennis Elbow is mainly caused by repetitive movements that make the muscles work hard and overworked. Even though it's called Elbow Tennis, it doesn't mean that tennis and badminton are harmful to muscle health, but wrong playing techniques, stiff muscles, and unaccustomed exercises are the ones that actually trigger the condition. In addition to sports games with rockets, here are some activities that can trigger Tennis Elbow:

1. Swimming for too long;
2. Excessive throwing exercises, such as hammering, disc-throwing, flushing, and bullet-pushing;
3. Doing excessive cutting activities such as gardening or handicrafts;
4. Drawing or painting all day;
5. Playing drums throughout the day;
6. Working on pipe and brick mounting;
7. Too much cutting hard food and cooking;
8. Too often turning door knobs or turning keys too hard;
9. Too much doing work using a hammer and hammer;
10. Too long typing and using a computer mouse;
11. Too much lifting and carrying heavy loads;
12. Bad physical condition due to lack of exercise; and
13. Missing heating and cooling during heavy exercise.

In fact, Tennis Elbow often has no obvious cause.

B. Tennis Elbow Symptoms

Apart from the symptoms commonly felt by Repetitive Strain Injury sufferers in general, the following are the symptoms that people with Tennis Elbow specifically experience:

1. Pain on the outside of the elbow like a burning sensation which usually gets worse at night due to cold temperatures;
2. Pain when bending or rotating the arm, such as when opening a jar or turning a doorknob;
3. Pain and stiffness when stretching the arm;
4. Hands feel crampy, tingling and numb;
5. The elbow is swollen and feels tender to the touch;
6. A throbbing sensation appears in the elbow area;
7. Difficulty lifting and holding things tightly; as well as
8. A bulge appears on the elbow that feels painful when touched.

C. Tips to Prevent and Overcome Elbow Tennis

1. Avoid forcing yourself to lift heavy loads that are beyond your body's ability.
2. Use a lightweight and comfortable racket when playing tennis or badminton.
3. Don't forget a short stretching in the busy work break every day. Stretching can improve muscle flexibility, improve blood circulation to muscles, as well as bring the nutrients and oxygen needed to strengthen muscles.
4. Heat up before exercise and cool down after exercise. Exercise without proper heating and cooling can make the muscles tense and my brother. Heating keeps the muscle not "shocked" when it is to be used. Also, cooling should not be abandoned because while exercising, the muscles produce lactic acid as a result of anaerobic metabolism. Cooling can help reduce the production of lactic acids in the muscle so that muscle stiffness and fatigue are reduced. The risk of injuries like muscle cramps will decrease.
5. Use the RICE method as first aid, which is the abbreviation of Rest, Ice, Compress, and Elevate. Where:
   • Rest (R): Rest your painful hand and reduce its use.
   • Ice (I): Cool your sore elbow with ice for 20 minutes to reduce pain and inflammation.
   • Compress (C): Whenever possible, wrap the painful elbow to restrict blood flow.
   • Elevate (E): Position your hurt part of your elbow higher than other parts of the body. Do not let the hurt elbow rest in order to prevent blood from flowing to the injured area.
6. Keep doing light exercises. Here are the steps of Tyler Twist with a rolling towel or other slenderable fabric to train the muscles experiencing Tennis Elbow according to Dr. Phil Page:
   • Hold the rolled towel in front of the chest in a vertical position (vertical);
   • Hold the roller towel facing in the same direction with both hands in a position bent or completely straightened;
   • Move the wrist experiencing the Tennis Ellbow into a flexion position;
   • Hold your wrist in a flexional position while rotating the roll towel horizontally as if holding a motorcycle set. Keep your arm straight in front of your body;
   • Alternately, move the other wrist into a flexion position following the sore wrist;
   • Repeat the movement 15 times in 3 sets per day until the muscles of the hand with Tennis Elbow feel better
7. You've done all kinds of things, but Tennis Elbow hasn't improved and increasingly interfered with your day-to-day activities? Come to PHRM Indonesia for Remedial Massage treatment and treatment consultation. PHRM will help restore the muscles to normal position and shape. Immediately schedule your arrival and choose the therapist you want. PHRM Indonesia will give you a specialist massage of whole body muscles, without oil, fast, accurate, and without ribs!

 By : Rastianta Rinandani dan Glen Stevano Tanihatu

 Source:

• https://www.halodoc.com/kesehatan/tennis-elbow
• https://www.halodoc.com/artikel/ini-gejala-tennis-elbow-yang-perlu-diketahui
• https://www.halodoc.com/artikel/pekerja-kantoran-rentan-terkena-penyakit-tennis-elbow
• https://www.medicalnewstoday.com/articles/175848
• https://youtu.be/gsKGbqA9aNo?si=JlCqzQDeeitdB33n (YouTube/Dr. Phil Page)
• https://www.freepik.com