As an executive mum balancing a demanding job and family responsibilities, managing any form of pain can feel overwhelming, especially when it's in your arms and elbows. If you're experiencing the nagging ache of a tennis elbow, even simple tasks like lifting your child, typing, or holding a cup of coffee can become challenging. Tennis elbow (lateral epicondylitis) arises due to inflammation and strain of the tendons around the elbow, often caused by repetitive motion or strain. In this blog lets explore the effectiveness of hot packs for managing tennis elbow pain.
Heat therapy helps to dilate blood vessels, increasing blood flow and bringing oxygen and nutrients to the damaged tissues around the elbow. This increased blood flow can promote healing by reducing stiffness and enhancing tissue flexibility, which may feel especially soothing if your elbow feels tight and achy after a long day at work.
For busy mums, the benefit of a hot pack is its convenience. You can easily apply it while sitting at your desk, catching up on emails, or relaxing at home. Just 15-20 minutes with a hot pack may make a difference in easing some of the discomfort, especially if used as part of your tennis elbow pain management routine.
Hot packs are most effective in managing chronic, lingering pain or stiffness that has been present for several weeks. If your elbow pain tends to worsen in the morning due to stiffness, or even in the middle of a long workday, applying a hot pack can help to alleviate that persistent discomfort.
However, it’s important to remember that heat therapy may not be ideal during the initial stages of injury. If you’ve recently sprained your elbow, your pain might be due to acute inflammation. In this case, cold therapy may be more beneficial initially to reduce swelling and inflammation. Here is the cold pack that I use and recommend.
Alongside using hot packs, incorporating gentle stretches and strengthening exercises for the forearm can gradually improve muscle resilience, which is essential for long-term relief. Additionally, consider using a compression brace to support the elbow and limit further strain while you’re working. Avoid heavy lifting and repetitive activities that may aggravate the condition, and take regular breaks throughout your day to rest the affected arm.
Watch this video for more details on Understanding Tennis Elbow - Causes and Symptoms:
While hot packs can provide soothing relief and help loosen stiff muscles around the elbow, remember that they are just one piece of the puzzle. Combining heat therapy with other supportive strategies, like stretching and using a brace, can make a noticeable difference in managing tennis elbow pain. Taking time to care for your body now can help you continue to manage work and family without being held back by discomfort.
If you suffer from elbow pain and are not sure if the source is Tennis Elbow HERE is a free guide to "What is the source of your Elbow Pain?"
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