Tennis elbow, or lateral epicondylitis, is a common condition that causes pain on the outside of the elbow. While it's often associated with tennis players, it can affect anyone who performs repetitive arm motions. Massage therapy, particularly advanced techniques, can be a valuable part of a comprehensive treatment plan for tennis elbow, addressing the underlying causes of the pain and promoting healing.
Understanding Tennis Elbow
Tennis elbow involves pain starting at the lateral epicondyle, the bony bump on the outside of the elbow. The forearm muscles that extend the wrist attach to this area via a common tendon. Overuse or injury to these muscles and tendons leads to the condition. Anyone engaging in activities requiring repeated arm, elbow, or wrist movements can develop tennis elbow. This can include typing, writing, or even simple tasks like pouring coffee.
There are two main ways tennis elbow can develop:
- Muscular Tennis Elbow: This is related to muscle fatigue from low-impact repetitive motions.
- Tendinitis Tennis Elbow: This involves small tears in the tendon, often from high-impact activities.
The Role of Massage Therapy
Many believe that massage therapy is a crucial, yet often overlooked, component in treating the underlying causes of tennis elbow. It goes beyond superficial relief by addressing the muscle and tendon restrictions at the root of the problem. Massage can help break the injury cycle by:
- Releasing muscle adhesions
- Stimulating the tendons
- Separating the tendons (in some cases)
Why is massage important?
In many cases, tennis elbow is characterized by tendinosis, a degenerative breakdown of the tendon due to overload. The tendon's natural healing process becomes stalled, and the muscles and tendons become "gummed up" with adhesions. This "stuckness" and stagnation need to be reversed to promote healing.
Read also: Benefits of couples massage detailed
Advanced Massage Techniques for Tennis Elbow
While general massage can be beneficial, specific, advanced massage techniques are more effective in addressing the issues in the tissues. Here are three key techniques:
1. Pin and Stretch Technique (Muscle Adhesion Release)
This technique focuses on releasing muscular adhesions, which are restrictions binding layers of muscles in the forearm together. These adhesions develop gradually over time, restricting muscle flexibility and causing them to pull on the tendons. By releasing these adhesions, the pin and stretch technique helps restore normal muscle function and reduce the load on the tendons.
2. Cross Fiber Technique (Tendon Stimulation)
This technique is particularly important for addressing the tendon aspect of the injury. It involves applying specific pressure across the tendon fibers to stimulate circulation and break the cycle of stagnation. This helps to encourage blood flow to the damaged tendon, promoting healing and tissue regeneration.
3. Press and Twist Technique (Tendon Separation)
This technique is useful in some cases, but not always critical. It aims to separate the tendons at or just above the epicondyle (the "tennis elbow spot").
The Benefits of Self-Massage
One of the significant advantages of these massage techniques is that they can be learned and applied at home. While it takes time to develop the proficiency of a professional therapist, the ability to self-treat offers several benefits:
Read also: How digestive health affects weight loss
- Convenience: You can apply these therapies anytime, anywhere.
- Consistency: You can work on yourself more frequently than you could visit a therapist.
- Cost-Effectiveness: Self-massage eliminates the expense of professional massage sessions.
Important Note: It's crucial to avoid treatments that may hinder recovery, such as icing, braces, and cortisone shots (unless specifically recommended by a doctor).
Research Supporting Massage Therapy
A randomized clinical trial compared the outcomes of deep friction massage with splinting and stretching and cortisone injections for lateral epicondylitis. The study found that while all three treatments showed improvement in pain at the early follow-up (6-12 weeks), only the deep friction massage group demonstrated a significant improvement in pain, DASH score (Disabilities of the Arm, Shoulder and Hand), and grip strength at the 6-month follow-up. This suggests that deep friction massage has a lasting therapeutic effect.
The study also proposes that deep friction massage stimulates local inflammation, which initiates the tendon healing process. This is based on the understanding that the degenerative process in tennis elbow is marked by a lack of inflammation.
Additional Self-Care Exercises
In addition to massage, certain exercises can help prevent and improve tennis elbow:
- Eccentric Wrist Extension Exercise: This involves lengthening the wrist extensor muscles against resistance.
- Eccentric Wrist Flexor Exercise: This involves lengthening the wrist flexor muscles against resistance.
- Forearm Flexor and Extensor Stretches: These stretches improve blood flow to the injured area.
- Tricep Stretch: This stretch helps improve elbow mobility and decrease stiffness.
Important Note: Consult with a physical therapist or doctor before starting any new exercise program.
Read also: Weight Loss Meds & BCBS
Avoiding Common Misconceptions
It's important to dispel a common misconception about massage and tendon injuries. In the past, massage therapists were often taught to avoid massaging inflamed or swollen tendon injuries. However, most cases of tennis elbow are not characterized by significant inflammation or swelling. Instead, they involve tendinosis, a degenerative condition that benefits from mobilization and circulation.
Trigger Points and Tennis Elbow
While trigger points (tender spots in tight muscle tissue) may be present in cases of tennis elbow, they are often secondary symptoms rather than the primary cause. Releasing adhesions in the affected muscles is often more effective than simply treating trigger points.
Finding a Qualified Therapist
If you're seeking professional massage therapy for tennis elbow, look for a licensed massage therapist experienced in treating musculoskeletal conditions. A sports massage therapist can assess your condition and develop a targeted treatment plan.