Step 3: Massage extensor muscles (not tendon) attached to damaged tendon. Massaging muscle will cause it to relax and release pressure off of tendon.

Step 4: Place an Ice Pack (bag of frozen peas, ziploc bag of ice with a little water added / double bag it) on injured tendon area. Cut off an old shirt sleeve and slide it onto your elbow between skin and ice pack to avoid frost damage. Elevating your elbow above heart will help reduce inflammation. Keep ice pack on injured area for 15 to 20 minutes up to 3 times a day if possible. Even one time a day will help. Allow at least 2 hour between each icing.

The goal is to relieve pressure on muscle and reduce inflammation which will allow healing process to run its course.

Other options:

□ Ibuprofen will also help reduce inflammation and reduce pain but it is not a good idea to take large consistent dosages. Use Ibuprofen only to aid other treatments.

□ Your doctor may recommend ultra-sound therapy. Ultra-sound therapy uses painless high frequency sound waves applied to skin to improve blood flow in area and speed up healing process.

□ If treatments above do not work you can ask your doctor about Cortisone shots. Cortisone is a more powerful anti-inflammatory. Three shots would be maximum you would probably need if it came to this. That will give you a few months of relief to allow healing process to run its course.

□ Last resort is surgery. Surgery for this type of injury is usually not necessary. About 95% of people with Tennis Elbow recover without surgery.

For additional information please contact (Craig LePage) craiglepage@yahoo.com Or log on to www.lakenormanfitness.com

Craig LePage, CSCS, NASM-CPT

B - Border Irregularity: The borders of early melanomas are often uneven and may have scalloped or notched edges. Common moles have smoother, more even borders.

C - Color: Common moles usually are a single shade of brown. Varied shades of brown, tan, or black are often first sign of melanoma. As melanomas progress, colors red, white and blue may appear.

D - Diameter: Early melanomas tend to grow larger than common moles - generally to at least size of a pencil eraser (about 6mm, or 1/4 inch, in diameter). However, they may also be smaller.

Remember, checking your skin should be part of your medical regimen, and adults should schedule an annual check-up at a dermatologist office. The only way to diagnose a melanoma, with certainty, is for a qualified pathologist to examine tissue under a microscope.

Now that you understand importance of skin care protection, you need to know how to best protect yourself and your loved ones.

Sunscreen: The best sunscreen is one that you wear daily! Your sunscreen should have a zinc oxide content of 6 percent or greater, because zinc will be stable in light and not lead to sensitivity reactions. Most importantly, zinc blocks UVB and UVA long rays. Zinc is also a great sunscreen, because dimethicone coated (Z-Cote) is both transparent and non-greasy, unlike thick sunscreens of past.

Protective Clothing: When exposed to sunlight wear protective clothing such as broad-brimmed hats, long-sleeved shirts, long pants and UV-protective sunglasses.

Summary: While everyone worries about prospect of cancer, it's important to remember that you can take a proactive role in protecting yourself and your family. Skin cancer is highly preventable by wearing sunscreen and protective clothing and staying out of sun during peak hours (10 a.m. to 3 p.m.) as much as possible. Furthermore, by keeping a close eye on moles and regularly seeing a dermatologist, skin cancer is usually treatable and even curable if found early.

For more information on this article, or assistance with your skincare needs, please feel free to contact us at advice@skintegrity.com.