The source code for this blog isavailable on GitHub.

Climbing Blog

Comprehensive Guide for Climbers to Overcoming Tennis Elbow

Comprehensive Guide for Climbers to Overcoming Tennis Elbow

Comprehensive Guide for Climbers to Overcoming Tennis Elbow
byPeteron Jun 26, 2023
climbing rehab
training for climbing

Unraveling Tennis Elbow

Before we delve into the solution, let's get a firm grasp on the problem. Tennis elbow is typically a slow-progressing condition, due to excessive use and disorganized healing of the tissue around the outer elbow. It's not a sudden injury, but rather an issue that builds up over time, causing pain.

Identifying the Symptoms

So, how do you recognize if you've got tennis elbow? The primary clue is discomfort along the outer part of your elbow, particularly when you flex or extend your wrist. If you're experiencing this pain, it might be time to consider some preventive actions.

Testing for Tennis Elbow

There are a few easy tests you can conduct to identify tennis elbow. The Mills test involves fully extending your elbow and bending your wrist. If you experience pain in this area, it's likely you have tennis elbow. The Cozens test also includes extending your elbow, with your wrist raised, and resisting motion. If there's pain, it's another positive sign. However, remember to always compare with the other, unaffected side to understand your normal pain level.

Watch Out for Radial Nerve Entrapment

There's another potential culprit for your pain - radial nerve entrapment. This occurs when the radial nerve, situated in the outer elbow, gets compressed due to overuse of surrounding muscles. If you're experiencing symptoms of both conditions, it's essential to consult a specialist who can guide you on the correct recovery path.

Embracing Effective Treatment

Now, let's explore how you can treat tennis elbow and get back to the thrill of climbing! First up, consider modifying your activity. If your job involves repetitive tasks or heavy lifting, try adjusting your routine or limiting your climbing sessions. The goal is to avoid straining the tissue and allowing it some recovery time.

Next, the power of self-massage cannot be underestimated. Grab some oil and gently work over the affected area, being careful not to put pressure on the bone. This can assist in reorganizing the healing tissue and can greatly facilitate your recovery.

Some climbers find using a brace helpful in compressing the affected area, especially if they have a repetitive job. This can provide relief during your healing phase.

Finally, an integral part of your treatment will be eccentric strengthening. This essentially involves loading your muscles as they lengthen. You can use resistance bands, free weights, or a flex bar for these exercises. Begin with three sets of 15 repetitions, each over a five-second duration. Always listen to your body and take rest days if you feel sore.

The Road to Recovery

The journey to overcoming tennis elbow involves reorganizing and strengthening the tissue. The treatments highlighted here aim not only to alleviate pain but also to heal the affected area more effectively. By incorporating activity modifications, tissue mobility exercises, and eccentric strengthening into your routine, you're well on your way to bidding farewell to elbow pain!

Remember, climbing is not only about the peaks you scale but also about understanding and nurturing your body.