5 Exercises for Tennis Elbow | The Expert's Advise

5 Exercises for Tennis Elbow | The Expert's Advise

Tennis elbow commonly referred to as lateral epicondylitis is caused by the inflammation in the muscle of forearm which connect to elbow. It's typically caused by the inflammation caused by the extensor carpi-radialis Brevis tendon.

Tennis elbow is an injury that is caused by repetitive activities. Although it is prevalent in sports like tennis but it can also be found in workplace injuries especially among carpenters, painters and plumbers.

Based on the study of Dr. Gaurav Kant Sharma From Jipsi (Jaipur Institute Of Pain and Sports Injury) the most common symptoms of tennis elbow are burning and pain around the outer elbow as well as the weak grasp strength.

As time passes, symptoms begin to manifest and then gradually become worse over the course of months or weeks. The nonsurgical tennis elbow treatment options include:

  • Rest
  • Ice
  • Exercise
  • Ultrasound
  • Bracing and compression

Treatment For Tennis Elbow

The initial steps in treating tennis elbow is reduction of inflammation and resting muscles and tendons that are inflamed. Compression and ice can help to reduce pain and inflammation.

After the inflammation has subsided and the pain is gone, you can start easy exercises to build up the muscles in your forearm and avoid repetition.

This could cause some discomfort when you begin to restore motion and function to the elbow's tissues and Starrett states that this is normal.

Starrett states that tendon have to be able do three things such as eccentrically load (absorb force) as well as isometrically force (stay in a single position while under tension) as well as the ability to concentrically load (transmit force).

The first step in treating tennis elbow, says he is to start applying these forces to the tissue around the elbow. This is the aim of treating tennis elbow.

Make sure you consult your physical or medical professional to determine if you are at a point where you can begin your therapy.

Also Read - Sports Injury Management In India

Training for Tennis Elbow

Clench your fist

Insufficient grasp force is a frequent sign that is associated with tennis elbow. Strengthening your grip by strengthening your forearm muscles will help increase your performance in every day tasks.

  1. You can sit at a table and your forearm rested on the table.
  2. Place a towel that is rolled up in your hand or a smaller ball with your palm.
  3. Make sure you squeeze the towel into your palm and hold it for 10 seconds.
  4. Repeat 10 times. Repeat this with the opposite arm.

Supination using dumbbells

The supinator muscles is a massive muscle in your forearm that is connected to your elbow. It's the one responsible to turn your palm up and is frequently engaged in actions that may result in tennis elbow.

For all supination exercises as listed below, we recommend to first try isometric supination using weights only With your elbow straight and your palm pointing upwards, you can rotate it and hold for around 30 minutes.

  1. Relax in a chair, with a dumbbell weighing 2 pounds horizontally in your palm while your elbow rests upon your knee.
  2. The weight and force of your dumbbell will to rotate your arm by turning your palm upwards.
  3. Your hand should rotate in the opposite direction, until you have your palm facing downwards.
  4. Repeat 20 times for each side.
  5. Make sure to confine the motion towards your arm's lower part while keeping your elbow and upper arm stationary.

Wrist extension

The wrist extensors form an assortment of muscles accountable to bend your wrist for example, when you hand signal to "stop." These small muscles that connect to your elbow are frequently susceptible to excessive use, particularly when playing racket sports.

  1. You should sit in a chair holding a dumbbell of 2 pounds in your hands, keeping your palm facing downwards. Your elbow should rest comfortably against your knee.
  2. Keep your palm in a downward direction and your palm facing down, extend your wrist by pulling it towards your body. If you find this to be too difficult perform the move without weight.
  3. Go back to the beginning point then repeat the 10 repetitions for each side.
  4. Try to restrict the motion to your wristwhile and keep your arm stationary.

Flexing the wrist

The wrist flexors form a set of muscles that operate in opposition to the wrist extensors. The small muscles that are connected to your elbow are susceptible to excessive use that can result in inflammation and pain.

  1. Relax in a chair, with a dumbbell weighing 2 pounds in your palm, with your palm facing upwards. Place your elbow upon your knee.
  2. With your palm facing upwards while you are bending your wrist, do so by bending it toward your body.
  3. Go back to the beginning point Repeat 10 times for each side.
  4. Try to restrict the movements only to your wrist, while keeping your other arm in place.

Towel twist

  1. Relax in a chair, holding a towel in both hands and shoulders at a comfortable level.
  2. Twist the towel by twisting both hands at the same time, like you're making a ring of water.
  3. Repeat 10 times and repeat 10 times more in the opposite direction.

Precautions

Always consult with a physician prior to commencing an exercise program. It's crucial to obtain an extensive evaluation in order to rule out any serious injury, such as the rupture of a tendon tear or tendon tear.

Do not begin any activities until the inflammation has diminished, as activities can aggravate the problem. If the pain persists after exercise take a break and apply ice to your forearm and elbow, and speak with an occupational or physical therapist to ensure that you do the exercises in a correct manner.

In many cases, changing how you conduct your daily activities may help reduce symptoms. A therapist can assist you to determine what movements could be creating discomfort.

Physical Treatment In Tennis Elbow

"Tennis elbow is common among athletes who participate in racket sports, such as tennis and squash, because of the high and repetitive forces these sports place on the wrist extensor muscles.

Meanwhile the primary goal of physical therapy is helping improve function while also managing the pain and inflammation.

Furthermore strengthening the muscles of the wrist extensors as well as flexors can also increase the flexibility of these muscles groups.

According to studies for weighted wrist flexion and extension, it is recommended to keep your elbow in the range of 90 degrees. Hold the weight in your hands and raise your hand and then slowly lower your hands.

For the wrist, it is necessary to move your palm downwards. However, when you are in the case of wrist flexion you turn it upwards.

The wrist rotation with weights has the same setup, however instead of raising your hands, expert says, you then turn your wrist from a point in which your palm is facing downwards to a point where your palm is facing upwards.

Bottom line

If you've suffered from an injury to your elbow before, or are recovering from it you can try these exercises to strengthen the muscles of your forearm and increase the function. The strengthening of muscles and the avoidance of repetitive movements could help in aiding you in avoiding this problem in the future.

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