I'm doing 14 things
my japanese sports medicine doctor has kept my tennis elbow away for 1 year after 7 agonizing years…. the basic idea has been:
week 1-15min electro massage followed by deep iceing for 2hrs a day at the elbow for 7 days or until the pain subsides. during this time restrict movement and avoid heating the joint in the shower etc.
week 2 -15min electro massage followed by deep massage on the entire forearm and behind the elbow on the upper arm. ice when necessary or as a preventative to inflamation.
week 3 -as per week two with gentle stretching and continued massage. If pain free for a few days try VERY gentle exercises to strengthen major supporting muscles. It is very easy to get carried away at this stage…TAKE IT EASY on the exercises.
after this period continued massage (daily 3-4 times for 5 min each) followed by stretching and VERY gradual strength building exercising are necessary to bring your elbow back to health….proper massage, stretching, and gentle exercise DAILY are the key.
Good luck!
....since writing this initial entry I’ve started to go to my local fitness center to exercise and use the baths. What I’ve found is that a combination of sauna, hot baths, and cold plunge baths have made an enormous difference in keeping my tennis elbow completely under my control. After doing gentle strength building exercises in the gym I spend at least 20 minutes daily massaging my tricepts, elbows, and forearms in a hot water jacuzzi jet. I follow this with a series of arm stretches in hot water. This treatment has made an astounding difference.
Feel free to email me if you’d like to hear more about it…
