Sunday, January 9, 2022

Can Tennis Elbow Cause Pain In Wrist

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Tip 5: Try To Get More Rest

Are you getting enough sleep, rest and recovery time?

Walking around, looking down instead of forward, stroking our screens – On the go…

To surfing the web on our tablets and laptops while lying on the couch in the evenings…

And worst of all…

Taking our devices to bed with us to surf, read and “stay connected” – and then, for all too many, not getting enough sleep!

Working on a laptop in bed is about the worst thing you can do, Ergonomically!

Prior to being in pain – or suffering a full-blown Repetitive Strain injury…

Most of us are simply unaware of the tension, fatigue and stress that’s gradually building up in our bodies.

It sneaks up on us so insidiously!

But it’s real – It hurts us in time – And we need to take more breaks for recovery.

I know it’s hard to disconnect.

Even if we spend most of our workday in front of a “work screen,” we still want to come home and switch to our “fun screen” to do whatever it is that we enjoy!

Whatever you do, though, try to draw the line in the bedroom!…

Don’t take your phone, tablet or, worst of all, your laptop to bed with you.

There’s too much evidence that it can be disruptive to your sleep to do that. It’s twofold:

  • Engaging in mental activity at night can prevent the mind from winding down
  • And the blue/white-spectrum light from the device, by stimulating to the retina, signals the brain that it’s still daytime and not time to sleep yet
  • And there’s no substitute for sleep.

    At LEAST 8 hours – No cheating!

    Whats The Difference Between Tennis Elbow And Golfers Elbow

    Tennis elbow is a condition of the lateral epicondyle tendon, or outer part of the elbow. Golfer’s elbow is a condition of the medial epicondyle tendon, or inner part of the elbow. The medical term for golfer’s elbow is medial epicondylitis.

    People with golfer’s elbow have inner elbow pain that radiates down the arm. They can also have finger numbness and tingling. Golfers can get tennis elbow, just as tennis players may get golfer’s elbow.

    Use These Ten Ergonomic Muscle Health And Self

    Do you have pain in your elbow, wrist or hand – due to your computer, tablet or phone use?…

    You may have Mouse Elbow, Computer Elbow or Computer WristIs there REALLY such a thing? Absolutely –

    And regardless whether you’re just starting to feel discomfort – OR have been in pain for months or longer, this resource will help you take the right steps toward:

    • Breaking the vicious cycle of muscle tension + imbalance that’s causing you pain,
    • Recovering fully if you’re injured or at risk of injury, AND
    • Preventing your injury from recurring…

    Here are the 3 essential areas you need to address as a computer pain sufferer – You’ll get 3 key tips in each area + 1 powerful extra at the end, for a total of 10.

    What Are The Worst Positions To Sleep In

    Undoubtedly, the worst positions for sleeping with Tennis or Golfer’s Elbow are:

  • Sleeping with the affected arm overhead and under your head/pillow.
  • Lying on the affected arm.
  • And what if you have Golfer’s or Tennis Elbow in BOTH your arms?

    Are you able to sleep on your back?

    In the study mentioned earlier, researchers evaluated sleeping positions as sources of aggravation and potential healing delay.

    “Tennis Elbow symptoms are reportedly most severe in the morning, which prompted a search for a pathological process while asleep.”

    “A ‘pathological sleep position’ was hypothesized that repetitively aggravates an elbow lesion if the arm is overhead and pressure is on the lateral elbow.”

    Evaluation of Sleep Position for Possible Nightly Aggravation and Delay of Healing in Tennis Elbow

    J Am Acad Orthop Surg Glob Res Rev. 2019 Aug; 3: e082.

    The patients in the study wore a restraint to keep their arms down close to their sides while asleep.

    After one month improvement was reported by two-thirds of the compliant patients.

    And the researchers concluded that:

    “Sleep position should be considered as a possible aggravating factor that delays healing of an acute injury and results in chronic pain.”

    And that keeping the arm down at night may be recommended for Tennis Elbow.

    One of the limitations with this study is that it didn’t seem to address sleep disruption.

    So, it seems safe to assume, if these people needed a restraint to keep them from sleeping with their arms overhead…

    What Are The Signs And Symptoms Of Tennis Elbow

    Tennis Elbow – what causes it, symptoms and treatment ...

    Tennis elbow can cause extreme tenderness on the outer side of the elbow. This tenderness becomes painful and the pain may radiate outwards when the wrist and elbow are moved in certain ways. These include:

    • bending the wrist while straightening the elbow,
    • trying to straighten the wrist against resistance while straightening the elbow,
    • trying to bend the hand back against resistance while straightening the elbow, and
    • trying to straighten the fingers against resistance.

    In a medical examination, pain experienced in any three of these movements can indicate the possibility of tennis elbow. Usually there is no outward sign of redness or swelling. Most often tennis elbow affects only one arm, usually the arm that does most at work.

    Tennis elbow can appear in many different ways. Some people get symptoms gradually after doing the same type of work for several years. Others get it suddenly, soon after they start doing a new type of work. Sometimes it can develop immediately following a single severe muscle exertion or after an elbow becomes injured. In other cases, tennis elbow occurs for no obvious reason.

    How Can Tennis Elbow Be Treated And Prevented

    If you have tennis elbow, it may go away on its own without treatment. You do not need to immobilise the elbow with a sling. The Royal Australian College of General Practitioners suggests that you remain active, but avoid actions that cause significant pain and don’t lift heavy objects with your hands facing down.

    Using an ice pack regularly and taking pain relievers can help. You may choose to use non-steroidal anti-inflammatories , but research has not been able to clearly show that they definitely help recovery.

    If your pain persists, and certainly if it has not improved after 6 to 12 weeks, it is advisable to see a physiotherapist. A physiotherapist can suggest exercises to stretch and strengthen the muscles in the arm, and may recommend that you wear a brace or strap on your forearm to reduce stress on the painful area.

    If your pain is severe and does not improve, your doctor may suggest corticosteroid injections, although these are only used for short-term relief. Another type of therapy, called platelet-rich plasma injections, may also be an option.

    Surgery for tennis elbow is rarely needed, but might be used if other treatments do not work over several months.

    Your doctor or physiotherapist may also suggest ways you can change how you do certain tasks, to reduce the strain on your arm.

    How Is Tennis Elbow Diagnosed

    Your healthcare provider can usually diagnosis your tennis elbow by a physical exam. In some cases, you may certain tests, such as:

    • An X-ray to look at the bones of your elbow to see if you have arthritis in your elbow.

    • Magnetic resonance imaging can show your tendons and how severe the damage is. An MRI of your neck can show if arthritis in your neck, or disk problems in your spine are causing your arm pain.

    •  Electromyography of your elbow may show if you have any nerve problems that may be causing your pain.

    How Do Health Care Professionals Diagnose Tennis Elbow

    Your doctor may use any or all of the following to diagnose lateral epicondylitis:

    • In taking your medical history, the doctor may ask you questions about your activity level, occupation, recent recreational activities, medications, and other medical problems.
    • During the physical exam, your doctor will feel your elbow and possibly other joints. Your nerves, muscles, bones, and skin are also examined.
    • X-ray images may be required if the symptoms suggest another problem in the elbow joint.
    • Nerve studies may be needed to look for entrapment of the radial nerve in the elbow joint if your symptoms continue despite aggressive treatment.
    • It is unlikely your doctor will need to perform blood tests, a CT scan, or an to make the diagnosis, but these may be used to rule out other conditions in certain cases.

    Home care with ice, rest, and over-the-counter anti-inflammatory medications are the mainstays of treatment. If these do not produce the desired result, the physician may choose to begin a second line of therapy.

    What You Need To Know

    • Tennis elbow can be caused by trauma to the elbow or more often by repeated stress on the elbow tendons such as from sports or use of certain tools.
    • Symptoms of tennis elbow can include pain or weakness when grasping and aches or pain in the elbow area.
    • Treatment of tennis elbow includes: activity modification, ice, medicine, stretching, braces and injections. Surgery is rarely used to treat tennis elbow.

    What Causes Tennis Elbow

    Tennis elbow, as the name implies, is often caused by the force of the tennis racket hitting balls in the backhand position. Your forearm muscles, which attach to the outside of your elbow, may become sore from excessive strain. When making a backhand stroke in tennis, the tendons that roll over the end of our elbow can become damaged. Tennis elbow may be caused by:

    • Improper backhand stroke

    • Weak shoulder and wrist muscles

    • Using a tennis racket that is too tightly strung or too short

    • Other racquet sports, like racquetball or squash

    • Hitting the ball off center on the racket, or hitting heavy, wet balls

    However, many people who suffer from tennis elbow do not play tennis. The problem can be caused by any repetitive movement. Other causes of tennis elbow include:

    • Painting with a brush or roller

    • Operating a chain saw

    • Frequent use of other hand tools on a regular basis

    • Using repeated hand motions in various professions, such as meat cutters, musicians, dentists, and carpenters

    Causes Of Tennis Elbow

    Tennis elbow can be caused by repetition motion, especially twisting motion. What people don’t know, is that many different activities besides tennis can lead to it.

    Up to 3% of Americans suffer from tennis elbow every year. But only around 5% of tennis elbow cases are caused by tennis.

    Lateral epicondylitis, a.k.a tennis elbow can caused by repetition motion, especially twisting motion. What people don’t know, is that many different activities besides tennis can lead to it.

    Let’s look at some of the often overlooked, non-tennis-related causes of tennis elbow.

    What Are The Signs Of Tennis Elbow

    Tennis elbow usually develops gradually, starting off as mild discomfort and worsening as time passes. In most cases, there is no specific incident that can be linked to the start of the symptoms.

    Many people suffering from tennis elbow experience recurring pain radiating from the elbow all the way down the forearm, with pain that increases when they attempt to extend or straighten the elbow. Other common signs of tennis elbow include:

    • Difficulty grasping or lifting objects
    • Weak grip strength
    • Sharp twinges when engaged in activities using the elbow
    • Pain during and after activities involving the wrist
    • Numbness or tingling in the fingers
    • A dull ache when resting

    Tennis elbow most often affects your dominant arm, meaning that right-handed people are more likely to develop tennis elbow in their right elbow and left-handed people are more likely to develop tennis elbow in their left elbow. However, it is possible for people to develop the condition in both arms. It is estimated that up to 20 percent of patients have some degree of bilateral tennis elbow.

    Tennis elbow is usually considered degenerative rather than acute. If left untreated, tennis elbow can progress to the point where you have difficulty with simple everyday activities such as turning a doorknob, shaking hands, brushing your teeth or holding a coffee cup.

    Where Does Tennis Elbow Cause Pain

    Tennis and Golfers elbow

    The is focused on the outside of your arm, where your forearm meets your elbow.

    It’s related to a muscle and tendons in your forearm. Tendons connect your muscles to your bones. When you repeat certain arm movements, the tendons at the elbow end of a certain muscle — the extensor carpi radialis brevis muscle — may get small tears.

    The tears may put stress on the rest of your arm, making it painful to lift and grip things. If you don’t get treatment, the pain can last a long time.

    What Are The Symptoms Of Tennis Elbow

    Tennis elbow begins as an ache on the outside of your elbow. It gets worse over time until it is a severe burning pain. You may notice pain moving from the outside of your elbow to your forearm and the back of your hand when you grip, twist, or lift.

    As the condition worsens, your grip may weaken. You may feel pain even when lifting light objects, such as a small book or coffee cup. Pain may increase when you press on the outside of your elbow.

    In addition to pain, you may have swelling around your elbow joint.

    Keep Your Reps In Check

    Since bicep and tricep exercises are among those that are the most likely to contribute to elbow pain, you need to take special care when performing them. These are isolation exercises focused on a particular muscle, and they involve a lot of elbow movement. You don’t want to put too much tension on the elbow by lifting too heavy for these exercises. Instead, lighten your weights and increase your reps. Are you going heavy for 4-8 reps with your bicep curls? Consider your elbows, and go for 8-15 reps at a lower weight.

    It is essential to stretch elbows thoroughly between reps. A lot of tendons and soft tissue structures make up the elbows. These affect flexibility. If you want your elbows to remain flexible enough to handle your reps without injury, be sure to stretch. 

    Dorsal Carpal Ganglion Cyst

    While common in a wider population, the formation of ganglion cysts is particularly frequent among tennis players.

    Essentially, a ganglion cyst is a hernia of fluids into the soft tissues in the hand. Ganglion cysts usually form just above the Scapholunate joint—the structure of bones and ligaments connecting the arm to the rest of the hand. In the absolute majority of cases, ganglion cysts form idiopathically—which means that there can be a number of possible causes to the condition. However, once they do form, they tend to put pressure on the surrounding nerves, causing pain and restricting movement.

    Larger ganglion cysts often surface on the back of the hand as small, visible lumps.

    As many as 50% of the cysts will resolve spontaneously. For that reason, the recommended treatment plan is often simply waiting until the cyst goes away eventually.

    In severe cases—where the cyst is causing significant pain and discomfort—more immediate measures may be required. Ganglion cysts can be removed via aspiration/injection—however, this type of treatment usually results in recurrence of the cyst. Cysts can also be removed surgically.

    What Is Tennis Elbow

    Lateral epicondylitis, commonly known as tennis elbow, is swelling of the tendons that bend your wrist backward away from your palm.

    A tendon is a tough cord of tissue that connects muscles to bones. The tendon most likely involved in tennis elbow is called the extensor carpi radialis brevis. Tennis elbow is usually diagnosed in both men and women between the ages of 30 and 50 years.

    How Can Tennis Elbow Be Prevented

    Finding out what workplace activity was associated with a specific case of tennis elbow is important. Damage to the arms and elbows can become chronic if the activity causing the condition is not changed or discontinued.

    Prevention of tennis elbow requires:

    • general awareness of the disorder and how it can relate to activities at work, and
    • prompt action to deal with the risk factors and eliminate them before the disorder develops.

    Tasks associated with tennis elbow should be identified and modified to reduce the risk of serious injury. Of greatest concern is the use of fingers, wrists, and forearms in repetitive work involving forceful movement, awkward postures, and lack of rest. Avoid tasks that place excessive force, stress, or strain on muscles of the forearm.

    However, keeping in mind that tennis elbow is just one of several different disorders caused by repetitive work is important. Prevention programs cannot be effective if they deal with only one part of the arm and neglect the hands, wrists, shoulders, neck or back. Effective prevention must deal with all disorders caused by repetitive work and the inappropriate demands on muscles and tendons.

    Proper job design is the best way to avoid repetitive patterns of work. Ways to avoid repetition include:

    Other aspects of prevention include:

    For prevention of tennis elbow, having workstations arranged properly is important so that workers do not have to reach long distances constantly.

    Proper work practices also include:

    Can Occupational Therapy Treat Or Manage Bursitis And Tendinitis

    Occupational therapists can identify modifications for daily activities and work habits to prevent re-injury. These therapists can also create hand and wrist splints and they can suggest devices to make daily activities easier. Occupational therapists can recommend exercises for fingers, wrists, and elbows.

    Tip 2: Get A Quality Keyboard Tray

    As I alluded to earlier, I’m a big fan of the keyboard tray. I have one at my clinic and one in my home office, both made by Workrite.

    Here’s a Workrite Keyboard Tray very similar to mine –

    This one apparently costs a little more than $200. I paid roughly that much years ago, and it has been one of the best investments I’ve ever made!

    It makes the most sense if you mainly sit at a desk – but if you stand half the time or more at a sit/stand desk, it may not make sense for you.

    5 things that are great about a keyboard tray:

  • Because it’s thin and adjustable, you can get that keyboard and mouse less than half an inch from your lap – That allows you to have your elbows at a greater-than-90-degree angle – More like 100-120 degrees
  • And if you can add the slight negative tilt – that makes it easier to keep your wrists straight, and your hands lined up with your forearms without any bending.
  • Since the keyboard is practically in your lap if you lower the tray as far as it goes or raise your chair to meet it, it makes it easier to keep your hands “suspended” over the keys – without resting your wrists on either the wrist rest/pad if you have one
  • It allows you to easily slide forward or back – to get closer or further away from your monitor or desk, as needed.
  • And it leaves you with a lot more space free on your desk for writing or paperwork!
  • Rotator Cuff Tendinitis And Impingement Syndrome

    Wrist & Elbow Pain Relief

    Four muscles make up the rotator cuff. These muscles move the shoulder away from the side of the body and turn it inward and outward. Rotator cuff tendinitis occurs when shoulder injury or overuse causes tendons to become irritated or inflamed. Impingement occurs when the tendons are pinched between structures that are involved in shoulder motion. Symptoms include sudden, severe pain in the upper shoulder or upper third of the arm; aching in the shoulder region; difficulty sleeping on the shoulder; or pain when lifting the arm overhead.

    What To Do About Tennis Elbow

    Tennis elbow is the common term for lateral epicondylitis, an inflammatory condition of the tendon that connects the extensor muscles of the lower arm to a bony prominence on the outside of the elbow called the lateral epicondyle. The condition causes pain at the point where the tendon attaches to the epicondyle. The pain may radiate to the forearm and wrist, and in severe cases, grip strength may lessen. It can become difficult to perform simple actions like lifting a cup, turning a key, or shaking hands.

    As many as half of all people who play racket sports have the condition, but most people who have tennis elbow didn’t acquire it by playing tennis, squash, or racquetball. It can result from any activity that involves twisting or gripping motions in which the forearm muscles are repeatedly contracted against resistance, such as pruning bushes or pulling weeds, using a screwdriver, or playing a violin. Tennis elbow is an occupational hazard for professional gardeners, dentists, and carpenters.

    There are many treatments for tennis elbow but not much high-quality evidence about their effectiveness.

    Extensor Carpi Ulnaris Tendon Injuries

    Tendons are the flexible, inelastic cords attaching our muscles to the bones. The Extensor carpi ulnaris tendon, in particular, is a weak spot for tennis players.

    Due to its position—lying across the edge of the wrist—and the way it attaches to the carpal bones, this particular tendon is put under immense stress whenever a forearm is rotated. Needless to say, there’s quite a bit of forearm rotation during a tennis match.

    There are two common types of injuries in tennis players that involve the ECU tendon.

    The first is —an inflammation of the tendon, caused by excessive rotation and extension of the forearm. This is primarily observed in the non-dominant arms of players who use the double-handed backhand—a technique we’ve discussed previously.

    Tendonitis can be successfully treated by resting, applying ice to the inflamed tendon, partially fixating the arm with a splint, taking anti-inflammatory medications. A combination of stem cells and PRP can also be used to relieve ECU tendon inflammation quicker.

    The second type of injury—partial dislocation of the tendon—is a much more serious issue and may require more immediate measures. If the tendon is indeed dislocated, it will slide in and out of its sheath upon movement, causing snapping. Immediate fixation is necessary, and surgical treatment may be required as well.

    Tip 3: Remove Supports And Avoid Contact Points

    One of the worst fallacies – leading to some of the biggest ergo mistakes – is the myth of “support!”

    Avoid or remove rests, pads and other supports

    • No Armrests – Lower or take them off the chair!
    • No wrist contact with wrist pads – or so-called “wrist supports”
    • Wrist pads are especially bad in front of the mouse – because they put pressure on the wrist and finger tendons right above the Carpal Tunnel: Toss them!
    • ABSOLUTELY NO resting on any kind of hard edge or surface – especially not the hard edge of a desk or laptop.

    WHY are “rests” and “supports” bad? The problem is twofold:

    Because your hands and arms are meant to hang – and MOVE from – your shoulders!

    It’s natural/functional biomechanics – IE: How your body is meant to move.

    Your hands and elbows are not meant to be “supported” from below,like your hips and knees are supported by your feet and ankles.

    That’s not how arms naturally function!

    And because any pressure on the surface, as your muscles and tendons are moving back and forth, under the surface tends to cause a drop in circulation and too much friction, leading to adhesion formation.

    As adhesions form in your tissues they become more and more restricted and less and less mobile.

    Which is one of the largest factors at the root of these kinds of Repetitive Strain Injuries, as far as I can see.

    How Do You Get Tennis Elbow Without Playing Tennis

    The Nirschl Orthopaedic Center reports that half of all tennis players will be diagnosed with tennis elbow at some point in their lives. However, people who play tennis make up less than 5 percent of all reported cases of the condition. This means the majority of people diagnosed with tennis elbow can attribute their condition to other causes.

    Can you get tennis elbow from baseball and other sports, then? The answer is yes. Baseball pitchers are commonly affected by tennis elbow, especially if they haven’t been properly trained as to the correct pitching mechanics, frequently pitch curve balls or have a training schedule that is too vigorous. Younger players with elbows that are still developing are particularly prone to tennis elbow.

    Other sports that have been linked to tennis elbow include football, javelin, discus, badminton and squash. The more frequently a person plays one of these sports, the more likely they are to develop the condition.

    If you don’t play sports at all, you can still get tennis elbow from any sort of regular manual labor that involves lifting of the wrist and/or repetitive turning motions. This includes plumbing, meat cutting, painting and bricklaying, as well as typing. Hairdressers are also vulnerable to tennis elbow due to their frequent use of scissors, shears and other styling tools.


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