Tendonitis is an inflammation of a tendon that cause swelling and irritation of that connective tissue that attaches muscle to bone. By nature, tendinitis is a chronic condition with an initial acute inflammatory stage. Tight muscles pull on tendon. Chronically tight muscles pulls on tendon constantly. Firstly, the muscles become fatigued after overuse, which then causes pressure on the tendons, resulting in trauma. Before I discuss the treatment for elbow tendonitis let’s talk about tendons in general and the difference between Tennis Elbow and Golfer’s Elbow, which relates to how the elbow is used in the sports.
Tendons are made up of dense collagen fibers, and attach muscles to bones. They have limited blood supply, and their health can be easily compromised in the areas of friction and compression. When a tendon gets injured, the limited blood supply causes the slow healing process of the tendons. Massage helps tendon by relaxing tight muscle, thus taking chronic irritating tension off the tendon.
Tennis Elbow vs. Golfer’s Elbow
The downward stroke of a golf swing damages the inside of the elbow, also known as Medial Epicondylitis. In contrast, the strokes used by tennis players damage the outside of the elbow, also known as Lateral Epicondylitis. Neither of these injuries are exclusive to athletes and both can be caused by overuse or sudden stress on the tendon.
Signs And Symptoms
Most importantly, when dealing with an injury, seek professional medical advice first and get a proper diagnosis. Failure to treat the condition can result in a ruptured tendon. A massage therapist is not a doctor and can not diagnose you.
Acute Tendonitis:
- Gradual onset, tenderness local to the tendon one or two days after activity. The tenderness progresses into pain during activity as the tendonitis becomes severe.
- Microtearing causes a cycle of inflammation and the formation of adhesions and even crepitus (grating, crackling or popping sounds) in the area
- Inflammation, heat and swelling at the tendon or sheath
- Decreased ROM (Range Of Motion) of affected muscles
Chronic Tendonitis:
- Pain during and after activity
- Chronic inflammation, adhesions, crepitus and fibrosis present
- Chronic swelling, thickening may be visible if the tendon is superficial
- Decrease in ROM and strength of the affected muscles
- Flare–ups to acute stage may occur with repeated overuse
- Tendons may degenerate until rupture occurs
Treatment Of Elbow Tendonitis
Tendons are all about structural integrity. Like pillars and cables holding a bridge up. You don’t want those pillars or cables to fray or crumble. Tendon injuries occur frequently due to the lack of proper support from large and small muscles in the arm.
While many people would immediately resort to medication when they experience tendonitis in the elbow, managing pain and inflammation can be done without the use of chemicals.
Rest will be the most important way of treatment. Heat or cold compresses to increase tissue health. Ice during flare ups may help with inflammation as well non-steroidal anti-inflammatory drugs (such as Ibuprofen) and paracetamol will help to ease the pain. In severe cases, doctors may inject a patient with corticosteroids for pain relief, though this is not recommended for symptoms that last over three months. Repeated injections can weaken the tendon.
Using RAD Tools for Self-Myofascial Release
Are you looking for tools for at-home solutions to self-myofascial release your muscles, such as foam rollers, massage balls or massage sticks?
I like the products from RAD! To get 15% off, use the discount code LIRAZRAD. Click the button below to see their selection. (Disclosure)
Self-Care Stretches As Prevention
Deep tissue massage to the forearm is a very effective method of easing tennis and golfer’s elbow and healing it much faster than rest alone. Deep tissue massage will enhance circulation and by combining this with friction therapy to the tendons on the elbow joint, positive results are seen. Friction therapy breaks down the tension in the tendons, while deep tissue massage techniques will break up scar tissue, alleviate pain, release muscle spasms and improve flexibility. Other methods that might work are: Dry needling, Physical therapy and Ultrasonic treatment
To help prevent these injuries, try using these tips:
- Stretching before and after exercising or sports can reduce the risk of developing tendonitis. Stretch your forearm muscles with a bent and straight elbow. Hold every stretch for 3-5 full and slow breaths.
- Mix up exercise routines
- Use proper technique and alignment while exercising
- An ergonomic workspace can keep arms and joints at the proper position
- Post-use relaxation techniques such as soaking in epsom salt and deep tissue massage
To conclude, if you are experiencing pain from elbow pain, please feel free to contact us for more information and Book your session today or add a 30 minutes Hand & Arm Add-On to your session and that will be a great first step towards your wellness.
I’m looking forward to seeing you at my clinic 🙂
With Love and Light,
Liraz
Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master & Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.
Liraz is a gifted healer. Her massage was both strong and gentle, anticipating what was needed for each muscle. Her office is beautiful and relaxing. She has all the amenities for pampering and the strength for deep tissue. I loved the essential oils throughout. Highly recommend!
