Exercises for Tennis Elbow
Exercises for Tennis Elbow
Tennis elbow is a condition experienced mostly by tennis players, hence the name. However, the condition can affect other people especially those playing golf and other sports involving excessive use of the arms. Tennis elbow is not limited to sport-related injuries either.
The condition is also referred to as lateral epicondylitis. It results from damaged tissues in the elbow joints as a result of an injury. These injuries can result from overuse of the elbow. Pressing your elbow on a hardy surface can also cause an injury that can lead to tennis elbow.
How Do You Know You Have Tennis Elbow?
Tennis elbow can take some time before a patient starts feeling intense pain. This can be up to a month. Here are some symptoms that you may experience if you have tennis elbow.
- Pain in the elbow joints
- Swelling around the affected area
- Difficulties in moving the elbow
- Problems when stretching the arms
- If the condition is not treated timely, you may also have problems stretching your fingers
Exercises
Exercise is one of the best treatment options for tennis elbow. This is because the condition sometimes results in the rupture of tendons and the joints. These tendons are always dormant and under pressure, which can make them tear under stress. Exercising will relax and strengthen the tendons, preventing resurgence of the condition or worsening of symptoms.
The exercises can be grouped into two categories. Namely strengthening and stretching exercises.
Strengthening
- Finger extension
It works by strengthening the arms joints. Use a rubber band around your fingers. Try opening up your fingers against the force of the rubber band repeatedly. This will prevent recurrence of the condition.
- Wrist extension
To do this, you can use a 2 lb dumbbell weight. Sit on a chair and place your arm on the knee while your palm faces down. As the arm is resting, try lifting the dumbbell with you palm moving only the wrist.
- Bicep curls
It is meant to build and strengthen the arms muscles. It involves lifting a dumbbell. In this method, you sit on a bench. With your arm straight, try lifting the dumbbell at an angle through your elbow. Your elbow should be at rest while the other part of the arm is moving up and down.
Stretching
- Neural stretching
Elbow pain can be associated to tension around the neck, especially for players. Treatment may require the help of a neurodynamic physiotherapist.
- Triceps stretch
Helps a victim recover easily as a result of an injury. It is known to allow easy movement of the arm. To do this, move your arm towards your back as if you are reaching a scratch. Do this for up to 30 seconds.
- Wrist extensor
Position your arm straight in front of your body. With the hand facing down, slowly stretch it downwards and backwards. You will feel the stretch around the back of the elbow and forearm.
The Bottom Line
Before undertaking any exercises it is important to take necessary precautions. Check the severity of the condition to prevent worsening symptoms, especially if you have an injury. Always consult a specialist before you start any exercise. If the exercise do not seem effective, always visit a doctor for further treatment. Changing the exercise can be effective in improving results.
