Tennis Elbow Exercises
Tennis elbow also commonly known as lateral epicondylitis is caused when the muscles of the forearm that attach to the elbow are injured. It is as a result of the inflammation of the extensor tendon. It can be caused by repetitive activity and is sometimes common in tennis players as well as people in the painting, plumbing and carpentry profession.
Tennis Elbow Symptoms
Symptoms of tennis elbow include a painful or burning sensation on the outside of the elbow and the strength in your grip of objects becomes weaker. You may even find some simple tasks a bit more difficult to perform such as opening the door. If these symptoms develop over time, they could get worse and will require treatment.
Tennis Elbow Treatment
This involves reducing symptoms of pain. Some methods of treatment are available at http://elbowpainsolutions.com/elbowpain/tennis-elbow-painful-truth/ and more are listed below.
Ice: This is used to apply cold compression for about 15 minutes or less to the injured tissues.
Elbow Brace: You can also wear an elbow brace to help with the prevention of further injury and to help with the healing process. The brace will apply compression and change the direction of forces allowing the injured tissue to rest.
Rest: This form of treatment cannot be emphasized enough. Continuous use of the elbow will slow down the recovery process and make it very difficult to press. Avoid gripping and lifting heavy objects to help heal.
Massage: Carefully rub across the painful area for about 5 minutes. Be sure to not press too hard. You may feel some mild pain when massaging the injured area. If the pain worsens, seek the services of a doctor to help with the treatment process.
Surgery: This is the last resort to the treatment of tennis elbow and is used in cases where the above remedies have not worked in helping the injuries heal. The injury could take up to 8 weeks to heal after surgery.
Exercises: Tennis Elbow Exercises that help with stretching and strengthening are very important to the healing process. Some people may opt to use painkillers before carrying out these tennis elbow exercises to help stay active without causing extra pain.
To help ease the pain from the injury and in some cases prevent further injury from occurring, listed below are a few exercises you can try out.
- Ball Squeeze
This tennis elbow exercises helps with improving your grip on objects and improving your ability to perform day to day tasks with ease. Hold the tennis ball in your hand and make a fist around it to allow you to squeeze the ball. Hold this position for about 6 seconds then relax for about 10 seconds. Repeat this process 10 times to help strengthen your muscles.
- Wrist Extension
While seated, hold a 2-pound dumbbell in your hand with your palm facing down. Rest your elbow on your knee comfortably. Curl your wrist towards your body to extend your wrist, then return it to the starting position. Repeat this process 10 times on each arm.
- Supination Exercise
Stand with your feet apart to the width of your shoulders. You can also choose to do this exercise while seated with your elbow resting on your knee. While holding a can or dumbbell, bring your arm out in front of you parallel to the floor. Rotate your palm up and then rotate it back to face the other direction. Repeat this 20 times or so for each side. You can try and isolate the movement of your lower arm by keeping your elbow very still.
- Triceps Stretch
This tennis elbow exercises may be a bit difficult. Bend your arm behind your back and put some gentle pressure on your elbow using your other arm. This will help you feel the stretch. Hold this position for about 30 seconds and then release. You can do this exercise 3 times in a day to help reduce stiffness and improve your range of motion.
- Forearm Flexor
Sit in a chair and let your forearm lay flat on an armrest or on your thigh. Hold a 2-pound dumbbell in your hand with your palm facing upwards. Flop your wrist over the armrest or knee while holding the weight and slowly bend your wrist upwards until it is in line with your forearm. Repeat this for about 10 reps for each side, 3 times every other day.
- Wrist Flexion
Hold a 2-pound dumbbell while seated with your palm facing upwards and your elbow resting on your knee or on the chair’s armrest. Flex your wrist by curling it towards your body while your palm faces upwards. Return to starting position and repeat this rep about 10 times. Try to isolate wrist movement by keeping the rest of your arm very still.
- Towel Twist
Hold a towel with both hands while sitting on a chair with your shoulders relaxed. Twist the towel using both hands in opposite directions as if you are wringing water out of it. Repeat this process about 10 times in one direction then switch.
- Forearm Extensor
Raise your arm in front of you to about 90 degrees. Turn your hand so that your thumb faces downwards then bend your wrist. With your other hand grab the other fingers and slowly pull on them to increase the stretch on your forearm. Hold this position for about 30 seconds and then release. You can carry out this exercise at least twice in one day to help with improved blood flow. This will in turn help with speeding up the healing process.
Seek Medical Advice
Before starting any tennis elbow exercises, consult a doctor. Their diagnosis will help in ruling out any serious injuries. Exercises work well when the inflammation has significantly reduced as it may make the condition much worse. If you experience any pain after having done any of these exercises, use some ice to help relieve the pain, let your arm rest and consult with a doctor for better advisement.