Tennis elbow: symptoms, treatment, exercises, home remedies

You can't lift a coffee mug normally, and the thought of cleaning windows makes you weak. Pain accompanies you with most activities of daily living. This is the reality for sufferers of tennis elbow.

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Wondering why you have tennis elbow if you have never held a racket in your life? The name is misleading, and enthesopathy of the wrist extensor muscle attachment is most commonly suffered by... office workers, mechanics, carpenters, dentists and cleaners.

Tennis elbow is a common name for tennis elbow.

See also:

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• Best collagen for tennis elbow
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• Best collagen for tendons
• Best collagen for joints
• Best collagen for bones
• Collagen for athletes
• Grandmother's ways for joints
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What is tennis elbow?

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To understand what the ailment commonly known as tennis elbow is, it is necessary to look at the structure of the elbow (or more correctly: the elbow joint).

The elbow is the junction of the humerus and elbow bones. They are connected by a joint that allows the forearm to move. At this point, the humerus has a protrusion which is called the lateral epicondyle. It is to this that the extensor muscles of the wrist and fingers attach. The place where the muscles attach to the bone is the tendonand.

Tennis elbow is nothing more than a degeneration of the tendon of the wrist extensor muscles. To be medically correct, we refer to an enthesopathy of the attachment of these muscles .

Tennis elbow versus golfer's elbow

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Tennis elbow and golfer's elbow are distinguished from each other by the site of tendon degradation. In the case of tennis elbow, this involves the tendon of the extensor muscles of the wrist attached to the lateral epicondyle of the humerus, which is located on the external side of the joint. With golfer's elbow, the condition affects the tendon on the inside of the elbow - attached to the medial epicondyle of the humerusand.

Poor these athletes, you play tennis - tennis elbow, you switch to golf - golfer's elbow. It's lucky there's no office worker's elbow. Well, not necessarily... Both of these ailments mainly affect people who spend a lot of time at the computer. As far as athletes are concerned, they most often affect those who have not yet practised proper hitting techniqueand.

Causes of tennis elbow

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The cause of tennis elbow is the occurrence of multiple micro-injuries to the tendon over an extended period of time. These micro-injuries lead to the destruction of the muscle attachment by degeneration of the collagen fibresand.

Microtrauma occurs as a result of repetitive movements of the wrist in dorsiflexion. Some of these include operating a computer mouse, driving screws or turning up the ball in tennis.

Long periods of holding the wrist in flexion (and putting extra pressure on the surface with the hand) can also contribute to this condition. This is why it often occurs in professional cleaners.

The condition is also common.

Symptoms of tennis elbow

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The symptom of tennis elbow is chronic pain on the outside of the elbow joint. It very often intensifies when moving the hand or (more typically) clenching the hand into a fistand.

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Also, the pain may radiate to the forearm or even to the wrist itself. In later stages, the condition can also cause limited mobility of the elbow joint and even problems with grasping and lifting everyday objects .

Test for tennis elbow

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To diagnose tennis elbow, orthopaedic surgeons and physiotherapists use several tests, which involve positioning the hand appropriately and subjecting it to some resistance or, movement or pressure. Tennis elbow is diagnosed by, among other testsand:

• Cozena,
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• Mill,
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• Thompson,
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• Maudsley,
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More often than not, a specialist will apply more than one of the tests listed above by conducting a manual examination.

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How to cure tennis elbow

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To cure tennis elbow, it is best to eliminate the cause of the micro-injury. Unfortunately, this is often not possible (it is difficult to change from one occupation to another overnight). Temporarily restricting the wrist movements that cause the tendon to degenerate will also help - you can get temporary sick leave for tennis elbow.

If your discomfort is caused by working at a computer, specialists recommend using a vertical computer mouse or suitable silicone pads. This will help to position your wrist in a more comfortable position.

Home remedies for tennis elbow include cold compresses, cabbage compresses and appropriate exercises - the effectiveness of these methods has been confirmed by research. Others include poultices made from vinegar, resinoid or plantain leaves, but here the therapeutic effect is not certain.

There are many methods to support tennis elbow.

There are many methods to help treat wrist extensor muscle attachment enthesopathy. Remember, however, not to treat on your own - the appropriate therapy should always be tailored for you by an expert: an orthopaedist or physiotherapist.

Tennis elbow ointments

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Tennis elbow ointments and creams usually have an analgesic and anti-inflammatory effect. This means that they do not cure the disease, but only mask its symptom, which is pain. However, they can aid therapy and make your daily life easier.

Collagen supplementation for tennis elbow

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Since tennis elbow is caused by the degradation of collagen fibres, why not supplement the body's collagen deficiency? Indeed, supplementation of collagen can help to renew its structures in the skin and reduce the risk of further damage.

For tendon problems, it is worth choosing a supplement of type I or type I and III collagen. Preferably in the form of a hydrolysate of fish origin, providing at least 5000 mg of collagen per daily serving. Choose supplements based on a readily available, high-quality formula, such as SeaGarden.

Best for joints

Natu.Care Collagen Premium 10000 mg, cherry

5.0

• Collagen content: 10,000 mg of hydrolyzed bovine collagen
• Additional active ingredients: vitamin C, low molecular weight hyaluronic acid, glucosamine, chondroitin, extract of Indian frankincense resin (boswellia serrata)
• Form: powder sachets for drinking
• Serving: 1 sachet per day
• Lasts for: 30 days

See price

Product description

One of the strongest collagens on the market, providing as much as 10,000 mg per daily serving. This product can effectively support the condition of joints, skin, hair, and nails.

With this supplement, you will support your skeletal and joint system as well as your beauty, helping you visually halt the aging process and feel rejuvenated!

Pros and cons

Pros:

• The daily portion of collagen is very large – as much as 10,000 mg.
• Proven collagen formula – COLLinstant, whose effectiveness has been confirmed in clinical studies.
• Effective dose of hyaluronic acid, which additionally moisturizes the skin and positively affects joint health.
• Vitamin C supports the body's natural collagen production.
• Glucosamine is a fundamental building block of compounds found in joint cartilage and a component of collagen that gives elasticity to connective tissue in tendons.
• Chondroitin is a natural component found in the human body, mainly in cartilage. This large molecule (mucopolysaccharide) has the ability to absorb water, which helps maintain the elasticity and resilience of cartilage.
• Frankincense resin extract supports blood circulation and joint mobility and reduces their stiffness. It may help alleviate inflammatory conditions.
• The composition has been tested by the independent and accredited J.S. Hamilton laboratory.

Cons:

• None.

Additional information

Users praise Natu.Care Collagen Premium for the easy dissolving of the powder.

Best overall

Natu.Care Collagen Premium 5000 mg, mango & passion fruit

5.0

• Collagen content: 5000 mg marine collagen hydrolysate
• Additional active ingredients: vitamin C, low molecular weight hyaluronic acid (and L-theanine and coenzyme Q10 in cocoa flavoured collagen or vitamin A and vitamin E in mango–passion fruit flavoured collagen)
• Form: powder sachets
• Dose: 1 sachet per day
• Sufficient for: 30 days

See price

Product description

Fish collagen from the Natu.Care brand in a dose of 5000 mg, based on certified ingredients of the best quality. Regular supplementation will positively influence the appearance of the skinóry, hairów and nails – they will be rebuilt and strengthened from the inside.

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Natu.Care Premium Collagen is available in two flavours – Cacao Bloom and Rise&Shine. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild roseóbud extract and hyaluronic acid.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoólike the refreshing taste of mangoófruit and passion fruit.

Pros and cons

Pros:

• Vitamin C supports the body's collagen production, enhancing its effectiveness.
• An effective dose of hyaluronic acid, which additionally supports skin hydration and joint health.
• Fish collagen absorbs 50% better. Additionally, the manufacturer specifies the fish species it is sourced from (Atlantic cod).
• The composition has been tested by the independent and accredited J.S. Hamilton laboratory.
• MSC (Marine Stewardship Council) quality certification, which confirms that the collagen source supports sustainable fishing practices.

Cons:

• None.

Additional information

Natu.Care's fish collagen receives praise for its delicious taste. You won't find the fishy aftertaste that often comes through in other collagens. Plus, you have two tasty flavors to choose from: cocoa and mango-passionfruit.

Active ingredients like coenzyme Q10, hyaluronic acid, and natural L-theanine provide anti-inflammatory and antioxidant benefits while slowing down aging processes.

User review

Super, after about 6 weeks of use, the skin on my face became noticeably firmer. Wonderful taste.

Best overall

Natu.Care Collagen Premium 5000 mg, cocoa

5.0

• Collagen content: 5000 mg marine collagen hydrolysate
• .
• Additional active ingredients: vitamin C, low molecular weight hyaluronic acid (and L-theanine and coenzyme Q10 in cocoa flavoured collagen or vitamin A and vitamin E in mango–passion fruit flavoured collagen)
• .
• Form: powder sachets
• .
• Dose: 1 sachet per day
• .
• Sufficient for: 30 days
• .

See price

Product description

Fish collagen from the Natu.Care brand in a dose of 5000 mg, based on certified ingredients of the best quality. Regular supplementation will positively influence the appearance of the skinóry, hairów and nails – they will be rebuilt and strengthened from the inside.

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Natu.Care Premium Collagen is available in two – Cacao Bloom and Rise&Shine flavours. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild róve bud extract and hyaluronic acid.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoólike the refreshing taste of mangoófruit and passion fruit.

Pros and cons

Fish collagen from the Natu.Care brand in a dose of 5000 mg, based on certified ingredients of the best quality. Regular supplementation will positively influence the appearance of the skinóry, hairów and nails – they will be rebuilt and strengthened from the inside.

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Natu.Care Premium Collagen is available in two – Cacao Bloom and Rise&Shine flavours. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild róve bud extract and hyaluronic acid.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoólike the refreshing taste of mangoófruit and passion fruit.

Additional information

Fish collagen from the Natu.Care brand in a dose of 5000 mg, based on certified ingredients of the best quality. Regular supplementation will positively influence the appearance of the skinóry, hairów and nails – they will be rebuilt and strengthened from the inside.

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Natu.Care Premium Collagen is available in two – Cacao Bloom and Rise&Shine flavours. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild róve bud extract and hyaluronic acid.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoólike the refreshing taste of mangoófruit and passion fruit.

User review

Fish collagen from the Natu.Care brand in a dose of 5000 mg, based on certified ingredients of the best quality. Regular supplementation will positively influence the appearance of the skinóry, hairów and nails – they will be rebuilt and strengthened from the inside.

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Natu.Care Premium Collagen is available in two – Cacao Bloom and Rise&Shine flavours. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild róve bud extract and hyaluronic acid.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoólike the refreshing taste of mangoófruit and passion fruit.

Refreshing taste

Natu.Care Collagen 3000 mg, various flavours

4.7

• Collagen content: 3000 mg collagen hydrolysate fish
• Additional active ingredients: vitamin C
• Form: powder
• Dose: 1.5 scoops per day
• Sufficient for: 30 days
• Available flavours: orange, raspberry-cranberry, blackcurrant and flavourless variant (without added vitamin C)

See price

Product description

Dietary supplement in a highly bioavailable form of hydrolysed collagen SeaGarden fish®. This formula has high bioavailability– youróbody will use collagen faster and more efficiently where you need it most. 

A 3,000 mg serving of collagen benefits your hair, skinóhand and nails, as well as the functioning of your jointsómuscles and bones. The action of collagen is complemented by vitamin C, whichóra supports the natural production of the youth protein in the body and also helps with its absorption. It is also a great anti-ageing antioxidant.

Natu.Care's Collagen 3000 mg is available in three fruit flavours (orange, raspberry-cranberry, blackcurrant) and a flavourless variant. The powder dissolves very well, does not form lumps in the liquid and you can add it to your favourite yoghurt, oatmeal or smoothie.

Pros and cons

Pros:

• Fish collagen in the SeaGarden® formula is highly bioavailable, so your body absorbs and utilizes it faster and more effectively.
• Regular supplementation positively impacts skin, hair, and nails, and supports the musculoskeletal system.
• The composition has been tested by the independent and accredited J.S. Hamilton laboratory.
• The product is certified for sustainable fishing practices.
• Vitamin C in the formula supports the body’s natural collagen production, enhancing its effects.
• The collagen contains no unnecessary additives like artificial colorings or flavors. All ingredients are naturally sourced.
• Available in three refreshing, fruity flavors or a flavorless option.

Cons:

• None.

Additional information

The collagen powder has excellent solubility.

The collagen is sweetened with steviol glycosides from stevia, which are natural, safe, and suitable for diabetics.

Tennis elbow brace

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Bands, orthoses and stabilisers are medical devices used to relieve pressure on muscle attachments. Some models also exert variable pressure on the affected area, which is somewhat similar to a massage and promotes muscle relaxation.

Taping for tennis elbow

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Taping (actually kinesiotaping) has recently become very fashionable, especially among athletes. Special tapes are stuck along the muscle fibres, in a position of maximum stretch. Their purpose is to reduce muscle tension.

This can alleviate pain, but does not assist the muscle in performing movements. This technique can be used adjunctively, but will not cure tennis elbow on its own.

The technique can be used as an aid, but will not cure tennis elbow on its own.

Exercises for tennis elbow

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Rehabilitation can improve joint mobility and strengthen muscles. Properly conducted exercises can also promote muscle relaxation.

Interestingly, there is still no clear evidence in scientific studies to support the effectiveness of exercise programmes in treating the pain and functional problems associated with tennis elbowand.

Is it not worth exercising then? It is worth it, but it is best done to prevent the condition. If you are at increased risk of tennis elbow, it is recommended that you do simple exercises to stretch the wrist extensor muscles. For example, you can straighten your arm at the elbow, lift your fingers up and gently press them together, or bend and straighten your wrists from time to time.

It is also very helpful to roll the extensors, i.e. rolling the forearm with a special roller. Guide the roller with even pressure from the wrist up to the elbow and back.

Rollers are also very helpful.

Shockwave for tennis elbow

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Shockwave is a safe and non-invasive treatment that is widely used to treat orthopaedic conditions. It involves the application of a special head to the painful area, which generates an acoustic wave of high, surging pressure. This wave penetrates the body to a depth of several centimetres.

Results from several studies conducted between 2018 and 2021 suggest that the shock wave can improve grip strength in patients suffering from tennis elbow. Some of the studies have also shown an effect on pain reduction, but on this subject the conclusions are not consistentand.

Injections for tennis elbow

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Among the injections used to treat tennis elbow, the most common are injections of platelet-rich plasma or corticosteroids (known as blockade).

Corticosteroids have an analgesic effect and fight inflammation, but do not contribute to the regeneration of damaged tissues. On the contrary, when used for prolonged periods, they can accelerate its degenerationand.

An interesting study showing the effects of steroids is reported by Medical Doctor Kacper Nihalani:

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"In a study comparing the efficacy of steroids, physiotherapy and discontinuation of physical activity that worsens the patient's condition (known in English as watch and wait), we found that at the start of treatment (after six weeks) with steroid injections, symptoms improved significantly compared with physiotherapy and the watch and wait strategy.

In contrast, after 52 weeks, those using steroids had even worse symptoms, while those who used physiotherapy or the watch and wait strategy were almost cured."

platelet-rich plasma is instead extracted from the patient's blood. The concentration of platelets in it is higher than in 'normal' blood. Its use originated in plastic surgery, but it is now also successfully used in sports medicine and some orthopaedic conditions.

Despite this, there are still no clear guidelines for standardising the composition and processing methods of preparations used for platelet-rich plasma injection. However, most studies suggest significant benefits in improving the function of patients with tendinopathies (this group of conditions includes tennis elbow)and.

Bubbles, or maybe surgery...?

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Some people claim that the power of bubbles is salutary. Although this sounds like a typical baby way, in practice the use of silicone 'bubbles' simply amounts to massaging the affected area. Will such a massage be effective? You'll have to find out for yourself (your own elbow?), as I couldn't find any studies on this method. I would probably stay with the shockwave...

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On the other pole of invasiveness is surgery. In some cases of tennis elbow, arthroscopy can be used. The orthopaedic surgeon can thus clean the tissues of fibrosis and osteophytes and reconstruct selected tissues. As a result, mobility in the joint may improve and pain may resolve or decreaseand.

Despite the high success rate of arthroscopic treatment  it is not the first choice method used among specialists. Initially, your doctor will probably offer you the treatment options described above that do not affect the skin envelope.

What is the risk of untreated tennis elbow

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Neglected and untreated tennis elbow can consequently lead to weakness of the wrist extensor muscles or permanent degeneration of the tendon tissue. In extreme cases, this can result in disability of the affected limband.

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First and foremost, untreated tennis elbow will simply hurt. And this will effectively take away the enjoyment of not only sporting activities, but will also hinder normal daily activities .

See also:

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• Protein nutrient
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• Collagen for runners
• Creatine
• BCAA
• Citrulline

Summary

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