Many people who experience tendentious pain in their elbows could avoid or reverse the process of tendon damage which leads to pain. Often a person that must complete repetitive tasks with their arms whether it be from sports or for work could make use of easy exercises to strengthen their forearm muscles. By strengthening the forearm muscles, you remove load directly from your tendons. The aim is to exercise and strengthen the muscles while at the same time avoiding twisting movements.
IF your Elbow pain is early on set Golfers, Tennis Players and Weight Lifters should look for professional trainers who can tweak your form and help you strengthen your forearm muscles. By attending to this issue early you ensure that future tendon damage is avoided and the need to treat tennis elbow is elbow is reduced..
What movement irritates Your Elbow Tendons?
Tendentious is most irritated by twisting movements of the form arm and wrist when the muscles and tendons are under stain. Often a person experiencing tendentious will feel less pain when wearing a strap compression device because it will naturally decrease the range of motion the user can achieve. By compressing the tendons and reducing the range of motion this will treat tennis elbow.
When playing, or working out take special notice to your form. Are you twisting your arm, when you are striking a ball while playing Golf or Tennis or maybe as a weight lifter you are squeezing barbell bars to tightly? Often athletes in the heat of the moment are not focused on good form which leads to tendentious.
How to prevent Tennis, Golfers or Weightlifters Tendentious
Before you play or lift it’s extremely important to stretch and warm up your joints, muscles and tendons. Following these warm up exercises will greatly reduce the risk of developing tendentious in your elbows. These simply performed exercises will greatly reduce the chance of developing and help treat tennis elbow.
Squeeze and Release
Grip a tennis ball in the hand of your injured arm.
Squeeze and release the tennis ball for 2-3 minutes, 3-4 times a day.
Wrist Flexion Stretch
Hold your injured arm out straight, palm down.
Use your other hand to hold the back of your injured arm’s hand.
Press down so your fingers point to the ground.
You should feel a light stretch on the top of your forearm. Do not stretch to the point of pain.
Make a fist with your elbow bent at your side
Make circles with your wrist, 5 in each direction.
Straighten your elbow and do 5 more circles in this position.
Building Forearm Strength to Avoid Tendentious
– Flex and extend your fingers, while making a tight fist for 30 seconds. Next, open and close your fingers for 30 seconds; do 2 sets of each for a total of two minutes.
– Flex your wrist upward and hold in maximum flex for 30 seconds with the elbow straight but not locked.
– Flex your wrist downward and hold in maximum flex for 30 seconds with the elbow straight but not locked.
– Extend your wrist with your elbow straight for 30 seconds. Do 2 sets for a total of 2 minutes. These initial three stretching exercises will prepare you for and more intense weight-bearing exercises to increase muscular development of the forearm which in turn will treat tennis elbow.
Seated Wrist Hammer Curls
In a seated position with your back straight, place your forearm on your thighs with your thumbs pointed upward. Use a 5-, 10-, or 15lb weight in a hammer position and lift it back and forth slowly for 3 sets of 20 repetitions. This will develop your Brachioradialis muscle, which inserts at the distal aspect of the forearm at the wrist.
Seated Wrist Straight Curls
This is to develop your flexor muscles. In a seated position, with your forearms on your thighs and palms facing upward, with a 5-, 10-, or even 15lb weight in hand, flex your wrist upward. Keep the forearms well placed against your thighs for greater stability and isolation of the wrist and forearm musculature. Be careful to place the wrist three to four inches away from the knee to allow the full range of motion. Do 3 sets of 20 repetitions.
Seated Reverse Wrist Curls
This is to develop your extensor muscles and is also done in a seated position with your forearms on your thigh, palms facing downward, with the wrist three to four inches away from the knees. Grasp the weight and extend the wrist fully. Do this for 3 sets of 20 and be sure to not lift the elbows from the thighs when extending the wrists. Keep the palms down.
This is an easy exercise to perform and will develop finger and hand strength. Simply sit and hold a 5-, 10-, or 15lb in weight your hand. Turn your hand with the palm upward with the back of your wrist on your thigh. Allow the weight to roll down your fingers, and now curl your fingers back holding the weight securely. Remember to keep the back of your wrist against your thigh throughout the execution of the exercise.
Treat tennis elbow
Performing stabilization exercises like the ones mentioned in this article will ultimately increase the strength of your forearm muscles and secondary support muscles. Developing these muscles will not only improve your game/exercise but also greatly reduce the chance of developing inflammation or thickening of the Extensor Carpi Radialis Tendon which causes elbow pain.