I was having a bad issue with tendonitis when I started crewing and I even got a prescription to deal with it which wasn't helpful at all. Terry Back sent me a very helpful list of things to do and I have added it below. The wrist curls and the hot and cold compresses made the biggest difference for me. I also do resistance training 3 days a week, regular exercise is key in my opinion.

From Terry Back:
In a nut shell you need to two things

1. Preventative

2. Rehabilitation

a. Therapy

b. Exercise

c. Heat

d. Ice

e. Massage

3. Anti-Inflammatory

a. Diet

b. Supplements

i. Ginger

ii. Turmeric

iii. Devil’s Claw

c. Ice







Prevention:



It is key to relieve pressure from the tendons … remember I mentioned “shortening” the tendon to take leverage off the elbow point? This is where the Band-IT and compression sock comes in. You can wear both or only one (You’ll find out which combination works best for you and sometimes it’s both and then only one). I wear these everyday--all the time… and especially when I golf!!! Or do lifting chores around the house.

Heat & Ice:

The elbow pain (at the bone) gets very little blood flow so you need to use heat to get what little blood flow into that joint. The Inferno Wrap and BioFreeze come in. I use the BioFreeze before I put on the compression sock (also before I exercise ... it’s great on the lower back too!)


You can apply ice after 30 minutes from using heat…the key is to let the temperature of the skin get back to normal temperature.


You can cycle the heat and ice as often as you think about it … it’ll be difficult to do it more than 3-4 times a day … always finish with ice (except at bedtime … I usually use the Inferno Wrap while I read and then lights out.


ICE AFTER EACH HARD WORKOUT…sailing, golf, lifting.

Exercise:

This is really the key … after your inflammation is down (maybe starting next week .. it’ll take you that long to get all this stuff).


I use dumbbells for wrist curls and forearm curls.

I use the TheraBar for the other exercises in the video (I also take my TheraBar to work it comes in handy to beat the staff).

You can do this every other day (3-4x per week).

Massage:

Start getting massages (you and the wife). I’ve got a great massage therapist if you need a recommendation. We have her come to the house. Additionally, you also massage your forearm with a small diameter ball (thumbs are good but mine get tired before I’m done getting the massage done). I haven’t used the Lacrosse ball but the one I have is a hard vulcanized rubber about 2” in diameter – like a superball.

Massage Ball

http://www.amazon.com/Joes-USA-Lacr...83&sr=1-14&keywords=massage+ball


Thera-Band FlexBar

http://www.amazon.com/TheraBand-Y0A2THBFLXRL-Thera-band%C2%AE-FlexBar%C2%AE-Red/dp/B00067E4YU/ref=sr_1_1?ie=UTF8&qid=1358771304&sr=8-1&keywords=therma+band



You’ll probably need the blue or green bar. Here is a YouTube link talking about the use and therapy of the FlexBar.

http://www.thera-band.com/ (scroll down for FlexBar).


Elbow Inferno Wrap

http://www.mendmeshop.com/tenniselbow/tenniselbow.php





BioFreeze

http://www.amazon.com/Biofreeze-6-p...772435&sr=1-1&keywords=biofreeze





Band-It

http://www.amazon.com/Pro-Band-ABI0...58771576&sr=1-1&keywords=band+it



Band-it with Magnets ( I haven’t tried this one … but if you like/believe in magnet theory ….)

http://www.amazon.com/ProBand-BandI...58771576&sr=1-5&keywords=band+it





Compression sleeve

http://www.amazon.com/Zensah-Splint...;sr=8-8&keywords=compressions+sleeve







Tens 300 Electronic Muscle Stimulation

http://www.protherapysupplies.com/S...i7-bQCFQUFnQodhxQA7g&source=googleps