For temporary relief from tennis elbow, a simple massage technique that you can perform on yourself is called Cross Fiber Friction Massage. The main purpose is to improve the blood flow to the damaged tissues which can aid in the healing process.
Getting started – Follow the steps below to give yourself a cross fiber friction massage:
- Important: Do not use any oils, creams or lotions on your skin.
- Measure an area out from your elbow about 3 inches along your forearm. Use your forefinger and middle finger to massage across the muscle fibers of your forearm. So not laterally with the muscle fibers, go across the “grain” of your forearm muscles.
- As far as how much pressure to use, aim for a “pain tolerance” level of about 6 on 1-10 pain scale. You can increase the pressure over time as your muscles start to heal and repair.
- There is no harm in doing this everyday for 10-20 minutes at a time.
- The severity of your tennis elbow pain should decrease over time as the muscles and tendons which cause your elbow inflammation and pain start to repair.
The Cross fiber friction massage technique starts out slowly, gently and progresses into deeper tissue massage as the outer muscle fibers soften and relax, allowing the second and third layer of muscle to be accessed. Cross fiber friction massage helps to release and restore sore and inflamed forearm muscles that are contributing to your tennis elbow pain.
Give this simple massage technique a try; you should get some temporary tennis elbow relief.