Effective Tennis Elbow Massage Techniques for Pain Relief

Are you someone who experiences persistent discomfort on the outer side of your elbow? You could have tennis elbow, a condition caused by repeated motions of the arm and wrist. The persistent pain in the elbow can make everyday tasks quite challenging.

In this article, we will explore the practical benefits of massage in relieving tennis elbow and provide safe tips for using massage tools. If you’re looking to learn how to ease tennis elbow, you've come to the right place—stay with us!

What is Tennis Elbow and Why Does it Hurt?

Tennis elbow, medically known as lateral epicondylitis, is a painful condition impacting the elbow joint. 

Tennis elbow is caused by the overuse of your wrist or forearm. Repeated stress results in tears or swelling in the tendons, the flexible tissues that attach the muscles of your forearm to your bone. Muscles around your elbow are also likely to become injured. Then you begin to feel pain.

As its name suggests, tennis elbow often occurs to people who play tennis. Incorrect backhand strokes, weak shoulder and wrist muscles, tight-strung or short rackets, hitting heavy balls, not hitting the ball on the center of the rackets can all result in damaging the tendons. 

However, many who suffer from tennis elbow don’t play tennis or other racket sports. Any repetitive motion can lead to you developing tennis elbow, such as painting with a brush or using a chainsaw. Therefore, it is a condition we all need to know about.

Common Symptoms of Tennis Elbow:

- Soreness or pain around the elbow joint or outside your elbow.
- Pain worsening when gripping objects.
- Recurring pain in the upper forearm. The pain may also be felt further down the arm towards the wrist.
- Muscle tension in the forearm and stiffness in the elbow.

Benefits of Massage for Tennis Elbow Pain

Massage therapy is a simple but effective treatment for tennis elbow. It works by alleviating muscle tension and helps to repair the muscles in the elbow. Below are some of the most prominent benefits of treating tennis elbow with massage therapy.

Massage benefits:

Improved Blood Flow: Massaging the elbow and surrounding areas stimulates blood flow, promotes natural healing of our body, and reduces inflammation, the body’s response to injury. By massaging the inflamed muscle part, you can promote blood flow in the area and speed up the recovery. 

Release of Muscle Tension: Massaging the forearm can alleviate tight muscles, restore flexibility in the affected area, and provide temporary relief from pain. 

Scar Tissue Breakdown: Sometimes, chronic tennis elbow can lead to scar tissue building up in the tendons around the elbow. Scars weaken the tendon, making your muscles less flexible and limiting your movement. Not to mention that they might also obstruct blood flow, cutting down the oxygen and nutrient supply, and disturbing the nerves. Deep massaging is helpful for breaking down the scar tissue in the tendon.

Release Endorphins: Getting a massage also helps our body release endorphins, which are hormones that can lower stress and pain. 

Remember, while massages are beneficial, seeking medical advice before starting any massage therapy is always a good idea, especially for ongoing tennis elbow pain.

Using a Massage Tool for Tennis Elbow Relief  

Tennis elbow can be a real bummer. The good news is that tools like massage guns and balls can help ease that troublesome pain. Here are ways in which massage guns and balls can aid in treating tennis elbow, along with tips on using them effectively.

Massage guns 

Massage guns have become increasingly popular due to their effective therapeutic benefits. These devices are particularly valued in the sports community, as they prove to be a convenient option for self-massage. Follow the steps below to give yourself a good rub to ease pain from tennis elbow.

First step: Stretch your forearm and flex the wrist downward, then extend the elbow while stretching. You will feel irritation from the forearm muscles while doing this. 

Second step: Use a massage gun over the flex forearm muscles from the midline of your elbow to treat sore spots on the outside of your form. 

Third step: Start moving the massage gun up and down, pushing harder or keeping a light pressure first, then proceed to increase the pressure gradually. Note that this shouldn’t hurt horribly, but it will be uncomfortable when you spot the source of the pain. 

Fourth step: Apply pressure to the sore tissue for one minute while flexing the wrist and extending the elbow, straightening the arm. Afterward, use the massager to move up and down through those muscles. 

Massage balls 

Massage balls are small, spherical tools typically made of rubber foam, usually ranging from 2 to 5 inches in diameter. Some have smooth surfaces, whereas others have spikes or raised tips. Like a massage gun, they are great for self-massage and have therapeutic benefits, such as helping to ease sore muscles, loosen tension, improve blood flow, and help with pain and stiffness. To use massage balls for tennis elbow, follow these steps. 

First step: Look for a flat surface where you can comfortably rest your forearm, ideally at about chest height.  

Second step: Place the ball under the forearm, and then use your other hand to roll it back and forth. Bring the forearm a little out and move the wrist up and down if you feel pain. If you feel a little hot spot, go ahead and roll your arm all the way back and forth.

Third step: Next, place the ball between the flat surface and your forearm and move it back and forth. If you feel pain doing that, bring your forearm a little out. Stay still and keep pressing on it while moving your wrist up and down. Do this a couple of times. 

Tips for Safe and Effective Tennis Elbow Massage

When dealing with tennis elbow pain, massage can provide temporary relief and help improve blood flow. However, it's essential to approach this technique safely to prevent further injury.

Safety Tips:

Avoid Excessive Pressure: Start with gentle circular motions on the upper forearm to ease the tension in the extensor muscles (primarily responsible for straightening and extending parts of our body that help maintain posture and movements like reaching or standing). Excessive pressure during a massage can cause muscle tears. So gradually increase pressure as you feel comfortable.

Proper use of massage tools: Using massage tools like a massage gun or ball correctly can help prevent worsening pain and speed up recovery from tennis elbow.                                                                                                

When to Avoid Massage for Tennis Elbow

Tennis elbow can be troublesome, especially for those who participate in activities that require frequent motion in that area, like racquet sports. While massage therapy can help alleviate pain, it may not be suitable for certain conditions.

1. Severe Pain or Swelling:
If you are experiencing severe pain in the elbow area and noticeable swelling in your forearm, massaging the area could worsen the condition rather than help. The tissue needs rest, and applying pressure could irritate already inflamed connective tissue. 

2. Open Wounds or Skin Issues:
Massaging a sore elbow with open wounds or skin infections (like cellulitis) could cause serious complications and delay the healing process.  

3. Fractured Elbow:
Massaging your elbow while having broken bones in it is a no-no. But some symptoms of broken bones are identical to those of tennis elbow, like stiffness, pain when rotating the forearm, and lack of strength in the hand or finger. It is best to consult a physician before using any massage tools. 

Combining Massage with Other Treatments for Tennis Elbow

If you’re grappling with the nagging pain of the tennis elbow, massage therapy can be a game-changer, but combining it with other treatments can provide even more effective relief and healing. Here’s how you can complement your massage routine:

Stretching and Physical Therapy

- Stretching: Regularly stretching your forearm muscles and extensor muscles can enhance your range of motion and alleviate the muscle tension associated with tennis elbow.

- Physical Therapy: A tailored physical therapy program can focus on strengthening the muscles around your elbow joint, offering support and preventing tennis elbow in the long run. 

IceTherapy

Applying ice to the affected area offers temporary relief, reduces inflammation, and soothes sore elbows. It is an excellent complement to massage for managing acute pain from tennis elbow. A cold bath can be part of a comprehensive treatment approach.

FAQs About Tennis Elbow Massage Therapy

If you're dealing with tennis elbow, known scientifically as lateral epicondylitis, you're probably wondering how massages can help. Here’s what you need to know:

Can massage therapy help tennis elbow?

Massage therapy can be an effective treatment for tennis elbow. Tennis elbow is caused by overstraining the muscles and tendons in the elbow and forearm. Massage therapy can support recovery by alleviating muscle tension, boosting circulation, and increasing flexibility in the forearm and wrist.

What are the best massage techniques for tennis elbow?

Some effective massage techniques for tennis elbow include:

• Deep Tissue Massage: This technique involves applying firm pressure to reach deeper muscle layers, helping to relieve chronic tension and pain.

• Trigger Point Therapy: This focuses on specific points of muscle tightness, providing targeted relief and reducing overall pain.

• Myofascial Release: A gentle technique that targets the fascia, a layer of connective tissue below the skin that covers organs, muscles, and bones, to alleviate tension and improve circulation.

How should I use massage guns for tennis elbow?

Start by using the soft foam puddle massage head to apply gentle pressure. Then, switch to the flat head to target larger muscles, like the forearm. Finally, use the pointed or bullet head to concentrate on a smaller muscle group.