איך לטפל במרפק טניס בבית

מרפק טניס causes pain on the outside of the elbow and is usually linked to repeated gripping, lifting, or twisting movements. Although it can be uncomfortable, most people improve without surgery.

איך לטפל במרפק טניס בבית

For most people, the best way to treat tennis elbow is to combine self-care with changes to daily activities.

The main treatments for tennis elbow include:

• Rest and activity changes.

• Ice and pain relief.

• Support straps.

• Exercises to strengthen the tendon.

Resting the arm from painful activities

Giving your arm a break from activities that make the pain worse gives the tendon time to settle and start healing.

טיפ: Try to keep using your arm for gentle everyday tasks, but avoid repetitive gripping or heavy lifting where possible.

Using an ice pack

Using an ice pack for around 10 minutes at a time helps ease pain and reduce swelling, especially after activity.

טיפ: Wrap the ice pack in a towel to protect your skin, and wait at least 30 minutes before applying it again.

Taking pain relief

If the pain is bothering you, you can take pain relief such as פרצטמול. Anti-inflammatory gels, such as איבופרופן, can also be gently rubbed into the area to help with pain and inflammation.

טיפ: Always follow the instructions on the packet and avoid using more than the recommended dose.

Wearing a support strap

Wearing a forearm support strap can help take some of the strain off the tendon and make everyday movements more comfortable.

Reducing the strain on the tendon often gives it time to heal naturally.

טיפ: The strap should feel snug but not tight. If you notice tingling or numbness, loosen it slightly.

Gentle exercises

Gentle exercises, such as a wrist extension or wrist stretch, can help strengthen the forearm muscles and support the tendon as it heals.

טיפ: You might find that starting slowly and building up over time helps avoid making the pain worse.

When further tennis elbow treatment may be needed

If symptoms continue, your doctor may discuss other treatments with you. These may include:

פיזיותרפיה

ה physiotherapist can teach stretching and strengthening exercises that help the tendon recover.

Some people also benefit from massages or ultrasound treatment.

זריקות סטרואידים

ה steroid injection may reduce pain for a short time. However, symptoms can sometimes return later, so injections are not always the first choice.

ניתוח

Surgery is rarely needed. It is usually only considered if symptoms have lasted more than 6 to 12 months despite other treatment.

Will tennis elbow heal on its own?

Yes, tennis elbow often improves without specialist treatment. Many people find symptoms settle when they avoid movements that trigger pain. In mild cases, simple treatment at home may be enough.

Because tendons heal slowly, improvement can take time. Rest alone may help, but gentle rehabilitation can sometimes speed recovery.

How long does it take for tennis elbow to heal?

Recovery time varies. Some people improve within 6 to 12 weeks. Others may have symptoms for 6 months or longer. A small number of people continue to have discomfort for up to a year.

Healing may take longer if the elbow keeps being strained by work or repeated activity.

What not to do with tennis elbow

Certain actions can make tennis elbow worse. Try not to:

• Keep repeating painful movements.

• Lift heavy objects with the palm facing down.

• Grip tightly for long periods.

• Return to sport too quickly.

• Ignore symptoms that are getting worse.

Completely avoiding movement is not usually advised. Gentle use of the arm can help prevent stiffness while the tendon heals.

סיכום

Most people recover with simple tennis elbow treatment and time. Protecting the tendon early and avoiding repeated strain can help symptoms settle sooner.

If pain is not improving, seeing a doctor or physiotherapist can help you find the most suitable treatment.