4 Steps to Alleviating Tennis Elbow Pain

Tennis elbow is a common injury that affects many athletes and fitness enthusiasts. It is a painful condition caused by the inflammation of the tendons that attach to the lateral epicondyle of the humerus bone. It is a type of tendinitis that can cause pain, weakness, and limited mobility in the arm and elbow.

While there are many treatments available for tennis elbow, one effective method is the use of the Rollga Activator and Micro Roller. These tools are designed to help alleviate pain and discomfort associated with tennis elbow. In this article, we will discuss four steps to alleviate tennis elbow pain using the Rollga Activator and Micro Roller.

Step 1: Warm Up

Before you begin using the Rollga Activator and Micro Roller, it is important to warm up your muscles and tendons to prevent further injury. Start by doing a few minutes of light exercise, such as jogging, jumping jacks, or arm circles. This will increase blood flow to your muscles and prepare them for the massage.

Next, take your Rollga Activator and use it to roll out your forearms. Start at the wrist and work your way up to the elbow, applying light to moderate pressure. This will help to warm up your muscles and reduce tension in the tendons.

Step 2: Use the Micro Roller

Once your muscles are warmed up, it's time to start using the Rollga Micro Roller. This tool is designed to target the affected tendons and relieve tension in the elbow.

Start by placing the Micro Roller on a flat surface, such as a table or counter. Then, rest your forearm on the roller, with your elbow at a 90-degree angle.

Using gentle pressure, roll the Micro Roller up and down your forearm, focusing on the area around your elbow. You can adjust the pressure as needed, but be careful not to apply too much pressure, as this can cause further injury.

Roll the Micro Roller for 1-2 minutes on each forearm, repeating the process as necessary. This will help to reduce inflammation and promote healing in the affected area.

Step 3: Use the Rollga Activator

The Rollga Activator is a versatile tool that can be used to target different areas of the body. To alleviate tennis elbow pain, start by using the Activator to target the muscles in your forearm.

Start by placing the Activator on a flat surface, such as a table or counter. Then, rest your forearm on the Activator, with your elbow at a 90-degree angle.

Using gentle pressure, roll the Activator up and down your forearm, focusing on the area around your elbow. You can adjust the pressure as needed, but be careful not to apply too much pressure, as this can cause further injury.

Roll the Activator for 1-2 minutes on each forearm, repeating the process as necessary. This will help to reduce tension in the muscles and tendons and promote healing in the affected area.

Step 4: Stretch

After using the Rollga Activator and Micro Roller, it is important to stretch your muscles to prevent further injury and improve flexibility.

Start by stretching your forearms. Extend your arm straight out in front of you, with your palm facing down. Then, use your other hand to gently pull your fingers back towards your wrist, until you feel a stretch in your forearm. Hold for 30 seconds, then release and repeat on the other arm.

Next, stretch your wrist. Hold your arm out in front of you, with your palm facing down. Use your other hand to gently pull your hand back towards your forearm, until you feel a stretch in your wrist. Hold for 30 seconds, then release and repeat on the other arm.

Finally, stretch your triceps:

To stretch your triceps, start by standing up straight and lifting one arm above your head. Then, bend your elbow so that your hand is resting on the back of your neck. Use your other hand to gently push your elbow towards your head, until you feel a stretch in your triceps. Hold for 30 seconds, then release and repeat on the other arm.

By following these four steps, you can effectively alleviate tennis elbow pain using the Rollga Activator and Micro Roller. However, it is important to note that these tools are not a substitute for medical treatment. If you are experiencing severe or persistent pain, it is important to consult a medical professional for proper diagnosis and treatment.

Additionally, it is important to take steps to prevent tennis elbow from occurring in the first place. This can include proper technique when performing sports or exercise, using proper equipment, and taking breaks when needed to prevent overuse injuries.

In conclusion, tennis elbow can be a painful and debilitating injury, but it is possible to alleviate symptoms and promote healing using the Rollga Activator and Micro Roller. By following the four steps outlined in this article, you can effectively reduce inflammation and tension in the affected area, and improve mobility and flexibility in the elbow and forearm. As always, it is important to listen to your body and seek medical attention if needed to ensure proper healing and prevent further injury.