Tennis Elbow

I've been on the bench for nearly two months with tennis elbow caused by kite surfing. After a month I went to a physio and he said 6-8 weeks more. No idea how I did it just woke up sore the day after a good session.

Any tips for beating/avoiding this injury?

Prior to going out warm up said area with tiger balm, then get lecee tape and strap tightly, worked for me.

I thought I had it from kiting, or maybe riding the bike, but it turned out to be how I was sleeping... Arm dangling off the side of the bed, trying to hyperextended the joint all night. Started rolling my arm so it bent at be elbow, problem gone.

Flying a 9m Airush Lithium and a 12m Airush DNA (a budget lithium). They do both have a low bar pressure setting that I have not been using so that is a possibility.

I think tennis elbow can be a repetitive strain type injury, where this seems to be the result of a specific one off movement damaging the tendon connecting two of my fingers to my elbow (via some muscle of course).

I use Peter Lynn Escapes mostly

Hey Kiwidave,

Nasty injury. had the same to the point where I could not even flip a light switch without pain. I started by seeing the GP who told me to stop kiting. This guy studied all that time to come up with the stupidest thing I ever heard!! Stopped for 2 months anyway. then I couldn't stand it anymore and found kiting gave me a bit of relief actually. That made me think.
In my case my desk was to high so I had to lift my arm up and turn my elbows out. that put tension on them all the time and was the cause of the injury. Just saying: it could be something else too. Give this some serious thought. If you have a desk job like me you may do this without realizing. Search the net for ergonomics, desk, sitting position etc. so you know what is ideal and compare it to what your set up is and also what bad habits you may have. (bar pressure is a factor to consider seriously though)
If you recently started supping that may have pushed you over the edge???

Solution for me:
stretching and strengthening. I will try and explain a few stretches (in case you're not doing these already).
Hold each stretch 20-30 seconds. make sets of 3 for each stretch and do it a few times a day if you can.
1)raise your arm in front of you to about horizontal. point your fingers up and pull them towards you with your other hand.
2) same arm position but now point your finger downwards and pull them towards you with the other hand.
3) put your hand palms together against you chest, fingers pointing to your chin. now move them downwards, keep your palms together. this stretches the underside of your arms. I also moved them (in the low position) slightly left and right. that brought the stretch all the way into my elbow.
4) put you arm sideways, horizontal, fingers pointing backwards and put your hand flat against a wall. now twist your body until you get a good stretch. try some different angles and you will feel you get some stretch in your biceps as well.
5) I also bought a massager. Somehow the Missus is tired of giving me a massage. Funny how that look saying ' you and all your stupid sports' never seems to tire her out??!! Anyway, back on topic; From your name I recon you're in NZ as I am. I bought this one from trade me years ago. Still working. just have to replace the power cord every few years www.trademe.co.nz/health-beauty/massage/massagers/other/auction-925599410.htm
6) They also made me massage the sore spot and also put a lot of pressure on it by just pushing your finger on the sore spot.

I also started working weights again. Just a bench with a few dumbells did the job for me. Saw a physio and an osteopath. the last one put me through a few days of pain after the treatment but cured me and it hasn't come back!! The osteo also sorted a few stuck and twisted bits and pieces in my back. That seemed to help a bit as well. All in all it took me a year to get rid of it.

I kited wearing those tennis elbow velcros around my forearm for a while as well.

****, what a misery now that I write it all down like this.
My advise would be: start those stretches and see a physio asap. They will be able to tell you what exactly it is and your do's and don'ts. If the sore spot feels warm then it is inflamed. Voltaren gel or the pills do wonders with that in just a few days.

Hope that any of this will help you on your way to recovery.

good luck.
cheers
Rene

Hi Kiwi, I am a sports physio and kiter. Lateral epicondylagia (outside of elbow pain) is most often an overuse condition. No specific injury. The pathology is most often described as tendinopathy, just like achilles and other tendons in the body.
Strength and specific exercises are the key after decent physio assessment. Kiting and exercise is good for it (doesn't cause any damage) within reason. Up to 3/10 discomfort during, after, and morning after activity is a good guide. No injections!
Grip size, shoulder and neck position, nerve gliding, work mods if needed all part of normal management. No magic cure or routine exercises. Individualised approach after thorough assessment is ideal.
Hope this helps.
Kerry.

You're right though. Any Dr who prescribes "stop kiting" is obviously a fool and deluding himself.
Have you looked into having him 'struck off' ? This alleged Doctor of yours needs sorting out !!

Thanks guys I had my 4th weekly physio session today. He is fairly adamant that this time it is a specific event / injury, but I will get my work station assessed at the next opportunity to make sure that is not the root cause. For the last week he has had me trying to strengthen my grip using "exercise putty" twice daily, but it seems I was over doing that so his advice is back off to only every second day.

Apparently, my tendons are at the weaker, more jelly like end of the "normal scale" and my grip is weaker than usual even in my dominant/non injured hand.

Lost dog is on the money! The reason it occurs is due to weakness and continued stress through your forarm muscles.

I suffered for 2 years, then 3 months using the flexbar its gone and I'm riding cable 3 times a week now without dramas.

Rest is actually the enemy with tennis elbow, how can you build the area up by doing less?

Changing kites to lighter pressure will help but depending on your strength may still be an issue. I ride fuels, which are one of the heaviest pressure kites and since my rehab even they don't bother me!

Hey nick where did u get that flex bar from

Simple solution. Physio said "Don't wrap your thumb around the bar, just use your fingers to grip"

Worked for me when the exercises weren't helping.

Yep i feel your pain Kiwi Dave - in time it will be called kiters elbow instead of tennis elbow. IMHO all advice is good but you need to do what works for you. I found the flex bar and Ultralieve Pro (small ultrasound device you can purchase from chemist) helpful. I never stopped kiting but after each session I iced my elbows then applied ibuprofen gel and used the ultrasound. All this helps reduce inflammation so the vascular system can get the nutrients to the traumatised area - and allows for a reasonable nights sleep! The good news is it will go away eventually. Good luck