tennis-elbow

Tennis Elbow 5 Exercises to Rehab

Tennis elbow is also known as lateral epicondylitis. This is caused by inflammation of the muscle of the forearm that attaches to the elbow. This can also occur due to the over or repetitive use of the elbow. This injury is common in sports but can also be seen in the workplace.

According to the institute, “American Academy of Orthopedic Surgeons” the common symptoms of tennis elbow are pain and burning sensation on the outside of the elbow, the patient can also experience weak grip strength.

If this condition remains untreated, the symptoms developed can get worse over months. The nonsurgical treatments for Tennis Elbow include:

•    Rest

•    Ice

•    NSAID

•    Ultrasound

•    Compression

•    Steroid Injection

Elbow Pain

The first step for treating tennis elbow is reducing inflammation, resting the irritating tendons and muscles. In every injury, the first phase of treatment is to manage and reduce the pain in the damaged area. For this purpose, you can take painkillers prescribed by doctors. You can also buy pain medicine online to treat the pain. You’ll not need the pharmacist’s prescription to purchase these medicines.

Once the pain is under controlled, and inflammation subsides, you can start some rehab exercises to strengthen the muscles of forearms and prevent recurrence.

Fist Clench

This is the best technique to regain the wrist grip again. Improving strength by building the muscles of forearms can help improve the ability to perform daily activities.

You will need a table and towel to perform this task.

Method

•    Firs sit at a table with forearms resting on the table

•    Hold a rolled towel into your hand

•    Squeeze or press the towel in your hand and hold for at least 10 seconds

•    Release and repeat the procedure

Supination with a dumbbell

The supinator muscle is a large of the forearm that attaches the elbow with a forearm. This muscle is responsible for turning the palm upward and is often involved in movements that can cause tennis.

The equipment needed for this exercise is a table and 2-pound dumbbell.

Method

•    Sit on a chair or table

•    Hold a dumbbell in your hand

•    Put your elbows on your knees

•    Let the weight rotate your arm

•    Repeat 20 times on each side

Wrist Flexion

The wrist flexors work opposite the wrist extensors. The small muscles that connect into the elbow are also subject to leading to pain and inflammation.

The equipment needed for this exercise is 2-pound dumbbell and a table.

Method

•    Sit on a chair

•    hold a 2-pound dumbbell

•    Your palm should be on upper position

•    Flex the wrist by curling it towards your body

•    Repeat the same process

•    Try to increase the movement to the wrist

•    Keep your arm still in the same position

Towel Twist

In this process, you will need only a towel to rehab your wrist.

Method

•    Sit on a chair

•    Hold the towel in your hands

•    Relax your shoulder downward

•    Twist the towel with both hands in the opposite direction

•    Perform at least ten reps

Warning

You should always consult with a doctor before starting any exercise at home. Sometimes, these exercises can worsen your elbow condition. Never start exercise and workout until the inflammation subsides; it may increase the damage to the joints.

If by doing these exercises you feel pain, then just rest and ice your elbow and forearm and consult a physical therapist.

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