Tennis elbow, or lateral epicondylitis, can be managed with
specific exercises to strengthen and stretch the muscles and tendons involved.
Here are five exercises that are often recommended for tennis elbow:
- Wrist
Extension Stretch:
- Extend
your affected arm straight out in front of you, palm facing down.
- Use
your other hand to gently press the fingers of your affected hand down
towards the floor until you feel a stretch on the top of your forearm.
- Hold
the stretch for 15-30 seconds, then release.
- Repeat
2-3 times, several times a day.
- Wrist
Flexor Stretch:
- Extend
your affected arm straight out in front of you, palm facing up.
- Use
your other hand to gently press the fingers of your affected hand down
towards the floor until you feel a stretch on the underside of your
forearm.
- Hold
the stretch for 15-30 seconds, then release.
- Repeat
2-3 times, several times a day.
- Wrist
Eccentric Strengthening:
- Hold
a light dumbbell or a can of soup in your affected hand with your palm
facing down.
- Use
your other hand to help lift the weight up into a flexed wrist position.
- Slowly
lower the weight back down to the starting position, controlling the
movement with the muscles on the top of your forearm.
- Aim
for 2-3 sets of 10-15 repetitions, gradually increasing the weight as
tolerated.
- Forearm
Pronation and Supination:
- Hold
a light dumbbell or a can of soup in your affected hand with your elbow
bent at 90 degrees and your palm facing up.
- Rotate
your forearm outward (supination) as far as you can, then rotate it
inward (pronation) as far as you can.
- Aim
for 2-3 sets of 10-15 repetitions in each direction, gradually increasing
the weight as tolerated.
- Wrist
Radial Deviation Strengthening:
- Hold
a light dumbbell or a can of soup in your affected hand with your palm
facing down.
- Rest
your forearm on a table or your thigh for support.
- Use
your wrist to lift the weight upward and outward, moving your hand
towards your thumb side.
- Slowly
lower the weight back down to the starting position.
- Aim
for 2-3 sets of 10-15 repetitions, gradually increasing the weight as
tolerated.
It's important to start with light resistance and gradually
progress as your symptoms improve. If you experience increased pain or
discomfort during any of these exercises, stop immediately and consult with a
healthcare professional. Additionally, combining these exercises with proper
rest, ice therapy, and possibly a brace or strap can help manage tennis elbow
effectively.
Need more advice or treatment? Many health care experts at Antarnaad are always here to help you out. Antarnaad is a growing network of experienced physiotherapists, dietitians, nutritionists, fitness trainers and Yoga experts providing treatment for all the conditions. For more information visit our website www.antarnaad.net or call our Consultant: Mb: 9899700187.
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