What About Tennis Elbow?
Tennis elbow, also called lateral epicondylitis, is caused by inflammation of the forearm muscles that attach to the elbow. It happens when the tendons in the elbow are overworked, which usually happens when moving the wrist and arm over and over again. It is common in plumbers, painters, and carpenters, as well as people who play racquet sports because they move their wrists and arm continuously.
Tennis elbow pain may worsen over time if the appropriate treatment is not initiated straight away. However, the first step in treating this illness is to lessen inflammation and pain. This can be treated with medicines like NSAIDs (Non-steroidal anti-inflammatory drugs). You can start to do tennis elbow exercises once the swelling has gone down to a certain level. It is also advised to consult with a physical therapist for the best tennis elbow exercise which may ensure a fast recovery from tennis elbow pain.
Read more- Tennis elbow causes and symptoms
10 Exercises for Tennis Elbow
Tennis elbow can cause persistent pain and discomfort, but specific exercises can aid in recovery. Strengthening and stretching the forearm muscles are key to alleviating the strain. Incorporating these exercises into your routine can help reduce pain and improve mobility. Here are some exercises that can help with tennis elbow:
1. Fist Clench
People with tennis elbows may have difficulty gripping objects. Building up the forearm muscles can help with grip strength and make regular tasks easier.
Materials needed: Table and Towel
- Tendons and muscles of the fingers and thumb were targeted.
- Make forearm rest on the table
- Hold a rolled-up towel in hand
- Roll the towel and hold for 10 seconds
- Release, and repeat the same step.
2. Wrist Extension
In wrist extensors are a group of muscles that bend the wrist, like when you use your hand to say “stop”. These are small muscles that are connected to the elbow. They are often overworked.
Material needed: Table and 2-pound dumbbell
- Wrist extensors where the muscles worked.
- Sit in a chair with a 2-pound dumbbell in your hand and elbows on your knees.
- Now extend your wrist while bending it towards your body.
- Return to the starting position
- Repeat the same step, 10 times on each side.
3. Elbow Bend
To do these tennis elbow exercises, put the midpoint of the band under your foot, which you put in front of you so that you are standing with one foot in front of the other. Keep your arms close to your body and hold the grips in your arms at the sides. Gently pull the band up while only bending at the elbow. Now pull the grip towards your shoulder and hold for a few seconds. Now gently lower your arm and repeat 10 times this tennis elbow exercise therapy.
4. Forearm Twist
To do this exercise for elbow pain, sit next to a table and put your arm on the top while your other hand hangs off the side. Hold a solid or heavy object in your hand and slowly turn your forearm toward the ceiling while keeping your arms flat on the table. Try to get the object as strong as you can, and then turn it around and start moving it down. Do the same tennis elbow exercise 10 times, then take a short break and do it again for two more sets.
5. Bicep Curls
The bicep curls that help with elbow pain are performed while sitting on a chair with your legs slightly apart. Now, hold something light and put your elbow on your thigh with your hands pointing up. Bring your hands back to your chest slowly while keeping your elbows on your thighs. Repeat this tennis elbow exercise 10 times.
6. Wrist Deviation
To do this tennis elbow exercise, the person must sit on a chair with their arms twisted and their hands over the side. But in this, palms will be facing outward, as if you were about to shake someone’s hand. Now keep your arms firmly on the table and raise your hand up and down in a handshaking posture. Do the same exercise 10 times as a way to treat tennis elbow.
7. Finger Stretch
Join your fingers together as if you were holding something. Now wrap an elastic band around the tips of your finger and thumb. Use the strength in your fingers to push against the elastic band and expand them out. This exercise can be done a few times a day.
8. Ball Squeeze
This elbow pain exercise is done with a ball, but the pressure on the ball will work as well. Hold the ball tightly in your hand and squeeze it tightly. Continue to hold for 10 seconds, then let go. This tennis elbow exercise should be done eight to ten times a day.
9. Wrist Down
Make a 90° bend with your elbow. Hold something light weight (like a can of beans) with your palm facing down. Slowly bend your wrist toward you, then slowly let go. Do three sets of 15 reps twice every day. For tennis elbow, this is a good exercise that needs to be done for 8–12 weeks.
10. Wrist Lift, Palm Up
To do the tennis elbow wrist lift, hand up exercise such things are included:
- Take a lightweight object and grip it with your hand
- Bend your elbow at a right angle
- extend your hands outwards
- Try to bend the wrist towards the body
- Hold onto this position for 5 seconds
- Repeat the same 10 more times
Conclusion
If the exercises or stretches do not reduce the pain of the tennis elbow, recommend a physician for the following medication to treat the following condition. Alternatively, they may prescribe a medication which will treat tennis elbow and simultaneously suggest continuing the exercises as well.
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a qualified healthcare professional before starting or changing any treatment.
Frequently Asked Questions (FAQs)
The fastest way to address tennis elbow is through rest, ice therapy, over-the-counter pain relievers, and avoiding activities that strain the elbow. Consulting a doctor for corticosteroid injections may also provide quick relief.
Eccentric wrist extensions, where you lower a lightweight slowly with the affected hand, are highly effective for strengthening the tendons and relieving the tennis elbow.
You can relax elbow pain by applying ice packs, gently massaging the area, using an elbow brace, or performing light stretching and relaxation techniques.
Yes, gentle stretches can help improve flexibility and reduce stiffness in tennis elbow, but avoid overstretching or causing additional pain.
Elbow stiffness can go away with consistent stretching, strengthening exercises, and proper medical care if necessary.
Avoid repetitive motions, heavy lifting, or activities that strain the forearm muscles, such as gripping or twisting actions.
References
- Page, P. (2010). A new exercise for tennis elbow that works! North American Journal of Sports Physical Therapy: NAJSPT, 5(3), 189–193. https://pmc.ncbi.nlm.nih.gov/articles/PMC2971639/
- Page, P. (2010). A new exercise for tennis elbow that works! North American Journal of Sports Physical Therapy: NAJSPT, 5(3), 189–193. https://pmc.ncbi.nlm.nih.gov/articles/PMC2971639/
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