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16. Elbow pain
Our elbows allow us to push and pull objects and turn our forearms in different directions. The elbow is indispensable in everyday use, enabling us to pick up the phone, use a fork or spoon, open or close doors and throw a ball. With such heavy use, it
17. Home stretching exercises
Tennis elbow results when the forearm muscles get too tight and cause increased tension on the bony attachments of tendons. Simple stretches to loosen up your forearms can help when the problem is in its early phase.
18. Receive deep tissue work or massage to improve blood flow
You probably developed this pain from overworking, so treat yourself to a high quality massage! This may break up scar tissue to facilitate healing when the issue is new within the first six weeks. A physical therapist may also perform this technique.
19. Put a brace on it
A counter force brace can offload the overworked tendon by redistributing the pressure and can provide immediate relief.
20. Topical creams
Prescriptionbased antiinflammatories have been shown to be effective since 1998. Alternatively, a pharmacist can create a custom cocktail including lidocaine an anesthetic or gabapentin for nerve like pain. Topicals may reduce the side effects typically seen with oral medications.
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Controlled breathing allows restful sleep.
Controlled breathing is also a great help in inducing sleep. The method is to lie on your side in bed, and then take three deep breaths expanding the abdomen completely. Then hold your breath as long as you can. Next, take three more breaths and repeat the breath-holding. While you hold your breath, carbon dioxide accumulates in the body and induces natural sleep. Regular, active exercising during the day and mild exercise at bedtime enhances the quantity and the quality of sleep. Exercise stimulates the elimination of lactic acid from the body which correlates with stress and muscular tension. Regular exercise also produces hormonal changes which are beneficial to the body and to the sleep pattern. Walking, jogging, skipping, swimming are all ideal exercises. Vigorous exercise should, however, be avoided at night as this can be over stimulating.