Tennis elbow is also known as lateral epicondylitis. It occurs when a person strains the tendons in their forearm. People can usually treat tennis elbow at home with rest and over-the-counter medication. Doing specific exercises can also help ease the pain and prevent reoccurrence.
We describe eight exercises to help strengthen muscles in the forearm and prevent tennis elbow from coming back. We also cover causes and symptoms, home treatment, prevention, and when to see a doctor.
Before trying these exercises, wait for any swelling to go down. It is also a good idea to check with a doctor or a physical or occupational therapist first.
Exercises
The following exercises can help rehabilitate tennis elbow:
1. Wrist turn
To perform a wrist turn:
bend the elbow at a right angle
extend the hand outwards, palm facing up
twist the wrist around gradually, until the palm is facing down
hold the position for 5 seconds
repeat nine more times
do two more sets of 10 repetitions
2. Wrist turn with weight
The wrist turn with weight is the same as the wrist turn above. But, in this version, the person also grips a light weight, such as a small dumbbell or a tin of food.
3. Wrist lift, palm up
To perform a wrist lift, palm up:
grip a light weight, such as a small dumbbell or a tin of food
bend the elbow at a right angle
extend the hand outwards, palm facing up
bend the wrist up towards the body
hold this position for 5 seconds, then release slowly
repeat nine more times
do two more sets of 10 repetitions
4. Elbow bend
To perform the elbow bend:
stand straight
lower the arm to one side
slowly bend the arm upwards until the hand touches the shoulder
hold this position for 15 to 30 seconds
repeat nine more times
5. Wrist extensor stretch
To perform the wrist extensor stretch:
raise the arm straight out in front of the body
with the palm facing down, slowly bend the wrist downwards
using the other hand, gently pull the stretching hand back towards the body
hold this position for 15 to 30 seconds
straighten the wrist again
repeat twice
do two more sets of 3 repetitions
6. Wrist extensor flex
To perform the wrist extensor flex:
raise the arm straight out in front of the body
with the palm facing down, slowly bend the wrist upwards
using the other hand, gently pull the fingers back towards the body
hold this position for 15 to 30 seconds
straighten the wrist again
repeat twice
do two more sets of 3 repetitions
7. Fist squeeze
To perform the fist squeeze:
use a rolled-up towel, sock, or tennis ball and place in the palm
grip the ball or towel with the fingers to form a fist
squeeze tightly for 10 seconds
repeat nine more times
8. Towel twist
To perform the towel twist:
hold a loosely rolled-up towel lengthways, with one hand at each end
keep the shoulders relaxed
twist the towel by moving the hands in opposite directions, as if wringing out water
repeat nine more times
then repeat ten more times twisting the towel in the reverse direction
Causes and symptoms
People call this condition tennis elbow because it strains the muscles and tendons that a person uses to grip a tennis racket. However, most cases of tennis elbow are not due to playing tennis or any other sport. Any activity that involves a gripping and twisting motion can cause this strain.
Tennis elbow usually occurs because of repetitive activity. Carpenters, painters, and plumbers are particularly susceptible.
Symptoms of tennis elbow vary from person to person and range from mild to severe. Typical symptoms include pain in the arm and tenderness around the elbow.
A person may notice swelling and a burning sensation around the elbow. They may find that their grip becomes weaker and may also feel pain further down the arm.
Continuation of the repetitive activity causing the strain can make it worse.
Home treatment
People with tennis elbow do not typically need to see a doctor. By stopping the repetitive activity and resting the arm, the pain usually eases within 2 weeks.
A person can treat tennis elbow at home by:
taking over-the-counter (OTC) painkillers, such as ibuprofen or another non-steroidal anti-inflammatory drug (NSAID)
using an ice pack, heat pack, or hot water bottle on the affected area to soothe the pain
learning how to protect the joints to avoid reoccurrence
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Note- The information provided on this page is for general purposes only and should not be taken as professional advice. All the content provided on this page is my own creativity.
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