Elbow Wrap for Tendonitis

What Not to Do with Elbow Tendonitis?

Here are some things you should avoid doing if you have elbow tendonitis:

• Heavy Lifting: Try to refrain from lifting objects that are too heavy for your current condition. This puts additional strain on the already inflamed tendons in the elbow area. Even simple things like carrying heavy grocery bags or lifting weights at the gym that are beyond your capacity can exacerbate the problem.
• Pushing Through Pain: Many people make the mistake of thinking that if they just keep going and endure the pain, it will eventually go away. However, when you have elbow tendonitis, ignoring the pain and continuing with activities that hurt is only going to make the inflammation and damage to the tendons worse. For instance, if it hurts when you play golf but you keep playing anyway, it can lead to a more serious and long-lasting condition.
• Delaying Treatment: Don't put off seeing a doctor or starting appropriate treatment. Early intervention can often lead to quicker recovery. If you wait weeks or months before addressing the issue, the tendonitis might progress and become more difficult to treat effectively.
• Overdoing Exercises: On the other hand, doing too much too soon with the rehabilitation exercises can also be harmful. You need to gradually increase the intensity and repetitions as your elbow heals. If you push yourself too hard, you might cause further damage to the already inflamed tendons.

So, what to do with elbow tendonitis?

• Take Breaks: If your work or daily activities involve repetitive elbow movements like typing or using tools, take regular breaks. For example, if you're an office worker, stand up, stretch your arms, and give your elbows a rest every hour or so. This helps reduce continuous strain on the affected tendons.
• Use Supports: Consider wearing an elbow brace or elbow wraps for tendonitis. These can provide support to the elbow joint and help relieve stress on the tendons. For tennis elbow (lateral epicondylitis), an elbow compression wrap worn just below the elbow can be effective in distributing the load away from the inflamed tendon attachment.
• Stretching: Perform gentle stretching exercises for the forearm muscles and elbow tendons. For example, with the affected arm extended, use your other hand to gently pull back your fingers to stretch the muscles on the top of the forearm. Another is to slowly bend your wrist downward and hold for a few seconds to stretch the underside muscles. Do these stretches several times a day to maintain flexibility and relieve tension.

By following these steps, you can effectively manage elbow tendonitis and promote the healing of the affected tendons.