Last Updated on
The ability to learn new things can not only save you money but it can also help speed up your healing and recovery if ..
You take in and absorb as much as you can about your condition and you commit to overcoming your injury no matter how long it takes.
Don’t you agree?
Did you know that there are 4 tennis elbow massage techniques that just about every sufferer overlooks?
Yet they are one of the most effective ways to improve blood flow and relieve tension in your damaged muscles and tendons.
And the best part is that you can do them on yourself which means you save a ton of money and can skip expensive sessions with a massage therapist.
Tennis elbow which is called lateral epicondylitis in the medical world, is when you experience pain and tenderness at the lateral epicondyle of your elbow.
This is the location where the majority of tennis elbow sufferers have pain but it is not uncommon for the pain to travel down their forearm and into the wrist or hands.
Here’s the thing:
In order to effectively use massage as a tool to help heal your injury you need to learn which muscles and tendons are injured.
The forearm extensor muscles which control the extending of your wrist and hand need to be “rehabilitated” and tension relieved if you ever want to fully recovery.
And this is where massage comes in.
It is quite common these days that the majority of us sit in front of a computer for at least 8 hours a day.
This means you are typing on a keyboard and using a mouse.
If you look down right now, chances are that your wrists are extended as they lay on the keyboard or when gripping your computer mouse.
Am I right?
Is this the most likely cause of your tennis elbow and chances are that you don’t even play tennis.
What all tennis elbow sufferers have in common is the repetitive use and extension of their hands and wrists, day after day, making small motions as in typing on a keyboard, using a mouse, holding/using tools, etc.
The result is that the attachment point on the outside of your elbow, the lateral epicondyle, is being pulled by your fatigued and stressed forearm extensor muscles.
That is why you are experiencing pain in that location!
The key to jumpstarting your recovery from tennis elbow is to focus on your forearm extensor muscles.
Even better and more effective as a long term solution for your injury, is to get started with these Top 10 Exercises for Tennis Elbow of All Time – and Yes you can do them at home!
So let’s get started.
Technique 1 – Warm up with a Friction burn(aka: Indian burn, nettle burn, Chinese burn, eraser burn, snake bite).
Grab your affected forearm with your opposite hand and start gently rubbing your skin around the axis of your forearm.
Glide and rotate all the way up your forearm to your elbow and then backdown to your wrist.
This is fantastic to do before you start your workday, as you prepare to stress and work your forearm extensor muscles.
Do this for about a minute just to get the blood nicely flowing to your forearm and elbow soft tissues.
Friction massage works well for tennis elbow because it helps mobilize the forearm extensor muscles and separate the adhesions which can restrict movement and cause pain.
Technique 2 – Change your grip to a “duck grip”
Time to go a little deeper.
Instead of using a full grip for forearm massage, it’s time to use the more aggressive duck grip and focus on the hairy part of your forearm.
You are basically going to squeeze your forearm muscles.
This is where your forearm extensor muscles lay.
If you extend your wrist, you can feel your extensor muscles tighten and shorten under your skin.
Start gently kneading these muscles up and down your forearm.
If you start to notice an increase in pain as you get closer to your elbow, then stop there and work your way back down your forearm.
Stay away from and avoid the painful spots.
You should be focusing on the forearm muscles and not your elbow at this point.
Technique 3 – Friction burn and hold.
Time to put a little more attention on the skin of your forearm.
Instead of gliding and sliding around the axis of your forearm, you need to grab the skin on your forearm, rotate it outwards and hold.
You should hold this position for about 10 seconds.
Release after 10 seconds and work your way down your forearm towards your wrist.
After working your way down to your wrist, do back up and do it again but this time rotate the skin inwards and hold for 10 seconds.
Again working your way down to your wrist.
As you can see, these massage techniques for tennis elbow are easy to do, anywhere at anytime.
Here’s the kicker:
These methods can be done twice, three, even four times a day.
So don’t worry about overdoing it!
After only 3 of these massage actions, you should already be feeling a little tension relief in your forearm and even a small decrease in your elbow pain.
Am I right?
Technique 4 – Pin and Stretch Massage
Grab your forearm muscles, squeeze down firmly, but this time make a fist and curl your wrist downwards.
Release and move your hand down your forearm and repeat until you get to your wrist.
When you do reach your wrist, stay there for 3 repetitions.
Once you have completed these 4 simple steps, you may benefit from applying ice to your elbow for about 10 minutes.
This can especially be effective within the first 2 to 3 weeks of your injury.
This is when there is the most swelling and inflammation.
Massage for tennis elbow is a great way to jumpstart your recovery but doing these techniques alone are not the complete solution.
Sure they are great for temporary relief, improving blood flow and decreasing the tension in your forearms but
What you really need is to start treatment system that has been proven time and time again to work at incredible speed.
If you are someone who learns by doing, then then there is a blueprint formula that you can quickly implement at home
Using only 5 easy-to-follow steps, every other day!
Yes – it’s as easy as paint by numbers.
Go here to watch a short video that shows you exactly what to do and more importantly, what not to do.
is the author of Tennis Elbow Secrets Revealed which has been teaching individuals how to overcome their tennis elbow injury at home since 2005 with over 1,767,986 copies sold.
He is a Certified Personal Fitness Trainer and Exercise Rehab Specialist based in Vancouver, BC, Canada