London, United Kingdom Posted 3 years, 1 month ago
5 Exercises for Tennis Elbow Rehab
Overview
Tennis elbow, also known as lateral epicondylitis, is caused by inflammation of the muscles of the forearm that attach to the elbow. It’s usually a result of inflammation of the extensor carpi radialis brevis tendon.
Tennis elbow is an overuse injury caused by a repetitive activity. Although common in racquet sports, it can also be seen in workplace injuries, particularly among painters, carpenters, and plumbers.
According to the American Academy of Orthopedic Surgeons, typical signs and symptoms of tennis elbow include pain and burning on the outside of the elbow and weak grip strength.
Symptoms develop over time and may gradually worsen over weeks or months. Nonsurgical treatment includes:
The first steps in treating tennis elbow are reducing inflammation and resting the irritated muscles and tendons. Ice and compression may also help reduce inflammation and pain.
Once inflammation subsides, you can begin gentle exercises to strengthen the muscles of the forearm and prevent recurrence. Be sure to check with your doctor or therapist to determine when you are ready to begin therapy exercises.
Shop for over-the-counter pain relievers.
Fist clench
Poor grip strength is a common symptom of tennis elbow. Improving grip strength by building the muscles of the forearm can help improve ability to perform daily activities.
Equipment needed: table and towel
Muscles worked: long flexor tendons of the fingers and thumb
- Sit at a table with your forearm resting on the table.
- Hold a rolled up towel or small ball in your hand.
- Squeeze the towel in your hand and hold for 10 seconds.
- Release and repeat 10 times. Switch and do the other arm.
Supination with a dumbbell
The supinator muscle is a large muscle of the forearm that attaches into the elbow. It’s responsible for turning the palm upward and is often involved in movements that can cause tennis elbow.
Equipment needed: table and 2-pound dumbbell
Muscles worked: supinator muscle
- Sit in a chair holding a 2-pound dumbbell vertically in your hand with your elbow resting on your knee.
- Let the weight of the dumbbell help rotate the arm outward, turning the palm up.
- Rotate the hand back the other direction until your palm is facing downward.
- Repeat 20 times on each side.
- Try to isolate the movement to your lower arm, keeping your upper arm and elbow still.
Wrist extension
The wrist extensors are a group of muscles that are responsible for bending the wrist, like during the hand signal for stop. These small muscles that connect into the elbow are often subject to overuse, especially during racquet sports.
Equipment needed: table and 2-pound dumbbell
Muscles worked: wrist extensors
- Sit in a chair holding a 2-pound dumbbell in your hand with your palm facing down, resting your elbow comfortably on your knee.
- Keeping your palm facing down, extend your wrist by curling it towards your body. If this is too challenging, do the movement with no weight.
- Return to starting position and repeat 10 times on each side.
- Try to isolate the movement to the wrist, keeping the rest of the arm still.
Read the full article at: healthline
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