Tennis elbow, despite its name, athletes aren't the only people who develop tennis elbow, it is a painful condition that occurs when tendons in the elbow are overloaded, usually by repetitive motions of the wrist and arm. People whose jobs feature the types of motions that can lead to tennis elbow include plumbers, painters, carpenters and butchers. Pain and weakness may make it difficult to even shake hands or grip an object, turn a doorknob or hold a cup.
There are many treatment options for tennis elbow, but the best place to start is with strengthening and stretching exercises. The following exercises focus on slow, deliberate motions.
Stress Ball Squeeze - Squeezing a stress ball can improve grip strength.
Step 1: Hold a stress ball, tennis ball, or rolled up sock in one hand.
Step 2: Make a fist around the ball and squeeze.
Step 3: Hold for about five seconds, and then relax the hand for five to ten seconds.
Repeat 8 to 12 times, then switch to holding the ball in the other hand and perform the squeezing exercise again.
Wrist Extension and Flexion Stretch - Wrist extensors and wrist flexors are groups of muscles that connect into the elbow and are often subject to overuse, which leads to pain and inflammation. This stretching exercise should be done before any physical activity involving the affected elbow(s). It can be done daily.
Step 1: Straighten the arm so that it's perpendicular to the floor, bending the wrist back as if signalling “stop” with one hand.
Step 2: Use the other hand to gently pull the fingers back until a stretch is felt on the inside of the forearm.
Step 3: Hold the stretch for 15 seconds.
Repeat this five times, then perform the stretch on the other arm. Afterward, flip the arm over and complete the stretch with the fingertips facing down.
Towel Twist - Like the previous stretch, the towel twist exercises the wrist muscles that connects to the elbow. A towel is needed to exercise these muscles.
Step 1: Sit in a straight-back chair, holding a towel in both hands, and shoulders relaxed.
Step 2: Twist the towel in opposite directions (one hand rolling forward, the other pulling back) as though wringing out water.
Step 3: After ten twists, repeat going in opposite directions.
Repeat two to three times. This towel twist exercise can be done every day.
Forearm Supination & Pronation – Bend the arm up to 90 degrees and forearm supported on a sturdy surface with the wrist "hanging" off. Perform this exercise without weight first.
Step 1: Begin with the palm facing the side. Slowly turn the palm facing up.
Step 2: Slowly return to the starting position, then slowly turn the palm down.
Step 3: Slowly return to the starting position again. This completes one repetition.
This exercise can be performed once a day five to seven days a week.
Elbow Curls - It is very important to strengthen the muscles around the affected elbow. As curls can sometimes aggravate tennis elbow pain.
Step 1: Step one foot out in front of the other.
Step 2: Loop one end of a resistance band under the back foot and hold the other end with the palm facing up.
Step 3: Pull the band up and curl the arm toward the shoulder. A dumbbell may be used— start with a very light weight.
Repeat the curl exercise 10 times for three sets. You can do these curl exercises three days a week, taking one day off between.
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, providing treatment for all the conditions. For more information visit our website www.antarnaad.net or call our consultant: Mb: 9899700187
