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.
Tennis elbow is a condition brought about by strained, swollen and irritated tendons. Most people don’t realize that they don’t need to be participating in a high endurance activity or be lifting anything heavy to get it.
It’s when you use your forearm for the same movement which involves short and quick extension actions of your 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 actions don’t require much strength, what they all have in common is a repetitive 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!
Your Doctor may also prescribe some medications such as anti-inflammatory drugs to help relieve the symptoms of the condition. 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. 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.
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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:
- Forearm extensor stretch. Raise your affected arm out in front of you 90 degrees, in line with your shoulder. Turn your hand so that your thumb is pointing down towards the floor. Bend your wrist, and with your unaffected hand, grab your fingers and bend them back towards you to increase the stretch in your forearm. Hold for 15 seconds and repeat for 10-15 repetitions, 3 times a day.
- You can also try a prayer stretch wherein you position your hands and arms as if you are praying, keeping your hands together while moving your hands up and down in front of your body.
- Strength training. This can help heal your arms and prevent further injury. Place your arm on a bench and use a light weight(full water bottle works well). Curl your wrist and bring it towards you. Do this 10 to 15 times every day. Do more sets as the pain subsides.
- Flexibility exercises. Put your arm on the table with the palm up. Make the fingers touch each other for about 10 to 20 seconds. You may also do another exercise with your hands forming a fist. Twist your wrist slowly and stretch it hard. You can also try the palm flipping exercise on a table and do it 20 times.
- Squeezing techniques can be very helpful. For this you will need something similar to a stress or tennis ball which you can squeeze. Simply squeeze and hold for 3 seconds and then release. Do this 10 times in a row every day. This squeezing technique will help to strengthen your injured tendons
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.