Does pain on the outside of your elbow have you struggling to grip a racket, shake hands, or even open a jar? You might be facing tennis elbow, a common condition that plagues not just tennis players but also athletes and non-athletes alike.
Tennis elbow, also called lateral epicondylitis in medical terms, happens due to inflammation in the tendons that link your forearm muscles to your elbow bone–a consequence of overuse of that area. These tendons have a role in extending your wrist and fingers. Repetitive motions that strain these tendons, such as gripping a racket, using a screwdriver, or even typing excessively, can trigger pain and discomfort.
The good news? Several effective exercises for tennis elbow can help strengthen the muscles and improve flexibility around your elbow, promoting faster healing and a return to your pain-free activities. This blog will uncover these exercises and provide tips for swift recovery. Continue reading!
Table Of Contents
1. What Is The Fastest Way To Cure Tennis Elbow?
2. Are There Any Exercises To Help Tennis Elbow?
3. Expert’s Advice
4. The Final Say
5. FAQs
6. References
Are There Any Exercises To Help Tennis Elbow?
Tennis elbow can disrupt our daily activities, making it difficult to carry out routine tasks and will linger as a constant concern in the mind. However, you can incorporate these exercises for tennis elbow twice a day to relieve this nagging feeling!
Following are the exercises for tennis elbow:
1. Finger Stretching Using A Rubber Band
This improves flexibility and reduces tension in the finger muscles, easing the strain on the tendons attaching to your elbow.
How to do it:
- Gently wrap the rubber band around your palm, fingers, and thumb.
- Gently spread your thumb and fingers apart and then bring them back together.
- Repeat ten times for three sets.
- Do this exercise once or twice a day.
2. Grip And Squeeze
This elbow pain exercise strengthens the hand and forearm muscles, improving their ability to support the tendons and reducing stress on the inflamed area.
How to do it:
- Hold a soft object in your hand.
- Squeeze continuously for 10 to 15 minutes.
- Do this exercise 2 to 3 times daily.
3. Stretch Down The Wrist
This stretch lengthens the flexor muscles in your forearm, which can help alleviate tension and discomfort radiating from the elbow.
How to do it:
- Straighten one arm in front of you and grasp the hand with the other.
- Slowly bend your wrist downward (slightly outward) until you feel a stretch.
- Hold the position for 15 to 30 seconds, and then relax.
- Repeat two or three times.
- Do this exercise 2-3 times a day.
4. Wrist Flexion (Palm Up, Palm Down)
It enhances flexibility and range of motion in your wrist joint, reducing tightness that contributes to tennis elbow pain.
How to do it:
- Place your forearm on the table with your palm facing up.
- Place weights or exercise bands in your palms for resistance. With your other hand, pull your wrist back toward your body.
- Slowly (over 5 seconds) return your wrist to the starting position.
- Repeat each exercise 10 to 12 times for three sets.
5. Elbow Curl (Palm Up, Palm Down)
This strengthens the muscles in your upper arm's front (biceps) and back (triceps), which helps stabilise the elbow joint and take pressure off the affected tendons.
How to do it:
- Step one foot in front of the other.
- Place one end of the resistance band under your back leg and hold the other with your hand using one of two grips.
- Pull the band with your hands and bend your arms toward your shoulders.
- You can use dumbbells or barbells instead of rubber bands.
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6. Forearm Pull
It isolates and strengthens the muscles that extend your wrist, improving their endurance and reducing strain on the tendons during daily activities.
How to do it:
- Stand with your knees slightly bent.
- Hold the barbell at shoulder height with your shoulders close to your sides and your palms facing down.
- Lower the weight down and then lift it.
- Repeat ten times for 3 sets.
7. Forearm Twist
This improves rotational flexibility in your forearm, which can be helpful for pain relief and preventing future flare-ups.
How to do it:
- Sit with your forearms supported.
- Hold the hammer with your palm facing down.
- Before you feel any pain, gently rotate your forearm upward and downward as much as possible.
- Repeat 10 times for 3 sets.
Also Read: Try These 6 Targeted Knee Exercises For Athletes And Arthritis Pain Relief Tips!
What Is The Fastest Way To Cure Tennis Elbow?
Tennis elbow can be draining because it causes significant loss of muscle strength. This makes it difficult for the injured hand to hold objects while it recovers. A variety of rehabilitation measures can be performed to ensure a fast recovery, including:
1. Rest And Apply Ice
The basic method would be to concentrate on lessening inflammation and ache. Straightaway stop activities that make your elbow worse. Put ice packs wrapped in a thin cloth on it for 15-20 minutes a few times each day. Rest aids in healing and leads to a reduction of inflammatory agents that cause pain.
2. Take Medicines
Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can effectively reduce pain and inflammation. Topical NSAIDs in creams or gels may also provide localised relief.
3. Try Physical therapy
A physical therapist can design a personalised program to address your specific needs. This may include manual therapy techniques like massage or joint mobilisation to improve flexibility and reduce pain. The therapist will also prescribe targeted strengthening exercises to improve the stability and endurance of the muscles that support the elbow joint.
4. Indulge In Regular Exercise
Once inflammation subsides, specific exercises become crucial for long-term recovery. These exercises focus on strengthening the forearm extensor muscles that attach to the outer portion of your elbow joint.
Expert’s Advice
If you have suffered from tennis elbow or are recovering, try these exercises to strengthen your forearm muscles and improve their function. Strengthening your muscles and avoiding repetitive movements can go a long way toward preventing this problem later in life.
Health Expert
Lavina Chauhan
The Final Say
So, to end this blog, incorporating these exercises for tennis elbow alongside rest, appropriate medication, and physical therapy if needed, you can effectively combat tennis elbow and promote a faster, more complete recovery. So, perform these easy exercises to strengthen the muscles, improve flexibility, and get back to your pain-free activities.
FAQs
1. What stretches for tennis elbow should you do?
The best stretches for tennis elbow are:
- Wrist extensor stretch
- Elbow bend
- Stretch down the wrist
- Forearm twist
- Elbow curl
2. If I have tennis elbow, which exercises should I avoid?
Here are the exercises you should avoid:
- Bench press
- Push-ups
- Chin-ups
- Straight arm exercises
- Lifting exercises
3. Which are the best physical therapy exercises for tennis elbow?
Here are 5 best physical therapy exercises for tennis elbow:
- Forearm pull
- Forearm twist
- Elbow bend
- Elbow extension
- Ball squeeze
References
- https://www.aafp.org/pubs/afp/issues/2007/0915/p849.html
- https://www.myupchar.com/disease/tennis-elbow/exercises-for-tennis-elbow-pain
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