Tennis Elbow Exercises
There is no arguing that tennis elbow exercises are the hands down, best way to fully recover from your injury.
Study after study has shown that exercises is a key factor as to whether you end up making a full recovery or simply go around in circles just partially healing your injury.
Be sure to check with your Doctor before you start any exercise program whether it is for the treatment and/or rehabilitation of an injury or for better overall health.
In this article you’ll learn:
Tennis elbow is a condition brought about by strained, swollen and irritated tendons.
Most people don’t realize that they can tennis elbow by doing simple everyday movements and they don’t need to be participating in a high endurance activities or be lifting anything heavy to get it.
It’s when you use your forearm for the same movement which involves short and quick actions of bending your wrist upwards, is when you are most likely to develop this injury.
For example, actions such as chopping vegetables, playing a musical instrument, typing on your computer, using construction and power tools, painting, etc.
Although these actions don’t require much strength, what they all have in common is a repetitive action and movement that causes wear and tear on the forearm tendons and muscles.
Tennis elbow is almost never an acute injury.
It takes some time to develop and for most people by the time they realize that they have this condition, it has already progressed to the chronic stage.
The longer you wait to seek treatment the longer your recovery can take.
Exercises for Tennis Elbow are the best way to decrease your pain and accelerate your healing your time!
If you’ve seen your Doctor, he or she may have prescribed some medications such as anti-inflammatory drugs to help relieve the symptoms of the condition.
What you don’t know is that these pain medications and drugs have dangerous side effects that can in the long run cause stomach bleeding and a host of other problems.
The worse case scenario is that your Doctor will recommend a series of corticosteroid injections to help dull your pain.
I beg you not to get cortisone shots – they are simply a short term fix and not a long term solution which is what you really need.
Identifying the movements that have caused your injury in the first place and avoiding them is the first step to ensuring that your injury doesn’t get worse.
Regardless of how innocent an action sounds, for example knitting or painting, these types of activities can aggravate your forearm extensor muscles and tendons and prevent you from ever getting over your injury.
Eliminating these movements can give your overused and stressed elbow tendons time to heal but in most cases, rest is not enough to ensure a full and complete recovery or ease your tennis elbow pain.
However, there are also specific treatment exercises that you can do to help not only treat your condition but it is the only way you will ever completely recover.
The good news is that these exercises won’t even cause you to break a sweat or take a lot of time out of your busy day.
They are so simple that it doesn’t matter where you are, you can do them within 5 minutes without the need of any sort of exercise equipment or gadgets.
It is also important to know when it is safe to start the exercises and when you need to wait just a little bit longer.
If you start a recovery program that involves exercises too early, it can actually make your condition worse and set you back in your healing process.
There are various types of exercises that are available and effective when it comes to curing your tennis elbow and stopping your pain.
Below are the 4 best exercises for tennis elbow that you should start ASAP:
- Start out using a water bottle, then you can progress to using a 2.5 or 5 lb dumbbell.
- Sit in a chair that preferably has an armrest
- Rest your forearm on the armrest while holding the weight/can with palm facing down
- Now let your wrist slowly drop down
- Lift and extend your wrist back up to the starting position
- Perform 10 repetitions, 3 times every other day
2) Forearm Extensor Stretch – Despite this being a stretch and not an exercises, this will help relieve the stiffness and tightness in your elbow or forearm region. It promotes blood flow which is vital for healthy tissue repair. Follow these steps:
- Raise your affected arm to about 90 degrees out in front of you, parallel to the floor
- Turn your hand so that your thumb is pointing down or as if you are pouring out a glass of water
- Now bend your wrist
- With your unaffected hand, reach over and grab the fingers of your affected hand
- Slowly pull your fingers to increase the stretch in your forearm
- Hold for 30 seconds and perform at least twice every other day
3) Flexor Strengthening Exercise – For this action you will need a water bottle, dumbbell or can of soups/beans or whatever sort of can or tinned food you have in your cupboard. Again this exercise can be performed while sitting in a chair. Here is how to do it:
- Sit in a chair with your forearm laying flat on your thigh or armrest if your chair has one
- Hold the dumbbell or can in your hand
- The palm of your affected hand should be facing upwards
- Let your wrist bend flop/bend over your knee or end of armrest while you are holding the dumbbell or can
- Now slowly bend your wrist upwards towards the ceiling until your wrist is inline with your forearm
- Perform ten repetitions, 3 times every other day
4) Ball Squeeze – For this technique you will need a “stress” or tennis ball. This exercise targets the forearm flexors and small muscles in your forearm and hand. It will drastic help improve your grip strength which will once again allow you to carry and hold items with confidence once again. Here is how to do it:
- Sit in a chair and grip the ball in the hand of your affected arm
- Squeeze the ball and keep it squeezed for 3 seconds, then release
- Work your way up to holding the squeeze for as long as you can
- Do this exercise for 10 squeezes, twice every other day
There is no doubt that these tennis elbow treatment exercises and tips will dramatically help increase your forearm strength and thicken up the damaged tendons that attach at your elbow.
Over time you will notice a decrease in your pain and symptoms.
You will become more confident in opening the lid on a jar or carrying grocery bags once again without experiencing elbow pain.
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