How to kick that pesky tendinitis for good in 4 easy steps!

(Netter plate #45)

After doing the stretches, glide the ulnar nerve (blue arrow), median nerve (black arrow), and the finger tendons (red bracket in the first picture) to prevent additional irritation, numbness, tingling, sharp zinging pain and the higher spikes of pain or soreness at the end of the day.

Stay on top of your symptoms with icing, stretching and gliding and use the brace if you can’t get away from doing things that continually aggravate your elbow pain. Wear it during all waking hours at first. Once you start to feel better, only wear it when you are going to do something that usually hurts the elbow or if you are doing anything above and beyond what you usually do.

These techniques work great for carpal tunnel too. Just ice massage on the palm side of your forearm instead of at the elbow and use a carpal tunnel brace instead of a tennis elbow brace especially at night or when working at the computer.

Be sure to work on the underlying problems that may be making your elbow or tendons irritated in the first place. Typically, patients who have this problem tend to grip too hard because of a weak neck, stiff back , weak back and shoulder blade core muscles. Pay attention to how you do the things that give you pain and be sure to do it with good posture. Also stretch your neck and shoulders, strengthen your neck, upper and mid back so that you can share the load with more parts of your body and put less stress on your elbow, wrist and hands!