Getting it ∞
A range of different activities that involve repeated hand, wrist or forearm movements can be to blame.
Tendon damage can occur in a single incident such as a blow to the arm. More commonly, it develops after overusing the affected arm.
Weakness and inflexibility in the forearm muscles makes tennis elbow more likely.
Seeing it ∞
With your arm bent at your sides, and your thumb pointed up, the tennis elbow issue is felt at the underside of your elbow, more towards your body.
If you cross your hands in front of you, and push out with one hand into your other hand, you will feel it in the elbow of the arm which does the pushing. There are probably a few other ways to detect the pain, like pushups with your elbows kept close to your body.
Curing it ∞
Glucosamine isn't a solution. Even after long periods of reasonable rest, the pain will remain. I believe that careful-physiotherapy is the only way to be sure.
Exercises to build or maintain good fitness are important for your recovery. Walking, cycling, swimming, water aerobics, jogging, and other aerobic exercises can increase your blood circulation without worsening your injury. Increased circulation supplies the injured tendon with more oxygen and promotes healing.
Special stretching and strengthening exercises are vital to restoring and maintaining your flexibility and strength and preventing further injury. Your doctor or physiotherapist can recommend the best stretching and strengthening exercises for your condition.
Massage over an inflamed area, which may reduce the formation of scar tissue and help new blood vessels grow in the damaged tissue. Massage is done by making small, firm circles over the injured area. It should not be painful and may be helpful before and after exercises.
Manual therapy (sometimes called body work) uses just the hands to cause relaxation, lessen pain, and increase flexibility. Besides massage, manual therapy includes manipulation to position joints and bones. Mobilization is another form of manual therapy. The therapist uses slow, careful movements to twist, pull, or push bones and joints into position. This can help loosen tight tissues around a joint and help with flexibility and alignment.