Tennis elbow, also called lateral epicondylitis, is a condition that causes pain and swelling in the arm and wrist. Despite the name, you don’t have to be a tennis player to suffer the elbow pain from this condition. Massage for tennis elbow is a safe and effective way to relieve symptoms. These massages for tennis elbow symptoms are designed to relieve pain from epicondylitis without pain medications or a tennis elbow support.
Friction Massage
This massage for tennis elbow loosens up the arm muscles and prepares them for a deeper massage.
- First, hold your affected arm in front of your body.
- Using the opposite hand, grab the upper part of the affected arm.
- Then, with your fingertips, gently rub the skin around your elbow in a circular motion.
- Continue the motion along the forearm, from the elbow to the shoulder.
- Once you reach the shoulder, work your way back towards the wrist.
This massage for tennis elbow only takes one minute to wake up tight muscles.
Friction Burn and Hold
Similar to the previous massage for tennis elbow, this motion encourages the circulation of fluids in the muscles around the affected joint. However, this exercise is more intense. Always be gentle and stop if you experience an increase in discomfort.
- Start with your affected arm held in front of your body.
- Next, place the fingertips of your other hand around your forearm, just under the elbow.
- Then, twist the skin of your elbow outwards with your fingers. Hold this position for 5 to 10 seconds.
- Next, move your fingers downward a few centimeters and repeat. Continue until you reach your wrist.
- Once you’ve reached the wrist, move back up the arm. Use the same technique but rotate the skin inward this time.
When done correctly, this exercise can provide immediate relief from the symptoms of golfer’s elbow without pain medications.
Pin and Stretch
The pain from golfer's elbow is caused by swollen joints pushing against bony structures in the arm. This massage helps remove some of the inflammation that contributes to pain.
- With your affected arm held in front of you, grab your forearm muscles directly under your elbow.
- Next, squeeze your arm muscles firmly. Keep your grip throughout the exercise.
- Make a fist. Then, curl it down as though you are trying to touch your knuckles to your wrist. Hold for several seconds.
- Release and repeat 3 to 4 times.
When performing this massage for tennis elbow, you should feel a stretch under the fingers that are squeezing your muscles. Those with active symptoms can use an ice pack for 10 minutes after doing this massage for tennis elbow. That will increase the inflammation-fighting powers of this exercise.
Repeat these massages as often as needed for relief. Add a seven-step regimen into your treatment plan to eliminate tennis elbow pain once and for all.