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Exercises for Treating A Tennis Elbow

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The first stage of treating tennis elbow is reducing inflammation and resting the aggravated muscles and tendons. Cold packs and compression may also help reduce inflammation and pain.

Once the inflammation subsides, you can begin gentle exercises for tennis elbow to strengthen the muscles of the forearm and prevent it from happening again. Ensure to check with your doctor or therapist to determine when you are ready to begin therapy exercises.

Fist clench

A common symptom of tennis elbow is weakened grip strength. Strengthening your grip by building the muscles of the forearm can help improve the ability to perform daily activities.

  1. Sit down and rest your forearm on a table.
  2. Hold a small ball or rolled-up towel in your hand.
  3. Squeeze the towel and hold your grip for 10 seconds.
  4. Release your grip and repeat ten times.
  5. Repeat with the other hand.

Supination with a dumbbell

The large muscle of the forearm that attaches into the elbow is called the supinator. Its function is turning the palm upward, and it’s often involved in movements that can cause tennis elbow.

  1. Sit down on a chair with your elbow resting on your knee and hold a 2-pound dumbbell vertically in your hand.
  2. Rotate your arm outward with the help of the weight from the dumbbell, turning your palm up.
  3. Rotate your hand back in the opposite direction until your palm is facing downwards.
  4. Repeat this 20 times on each side.
  5. Keeping your upper arm and elbow still, try to isolate the movement to your lower arm.

Wrist extension

The group of muscles that allow the bending of the wrist is called the wrist extensors. They are often subjected to overuse, especially during racquet sports.

  1. Sit down on a chair with your palm facing down, and your elbow rested comfortably on your knee, hold a 2-pound dumbbell in your hand.
  2. Extend your wrist by curling it towards yourself, Keeping your palm facing down. If this is too difficult, perform the movement without using weight.
  3. Return to the starting position and repeat ten times on each side.
  4. Keeping the rest of the arm still, try to isolate the movement to the wrist.

Wrist flexion

The group of muscles that work opposite the wrist extensors are called the wrist flexors. They are also subjected to overuse, leading to pain and inflammation.

  1. Sit down on a chair with your palm facing up and elbow resting comfortably on your knee. Hold a 2-pound dumbbell in your hand.
  2. Flex your wrist by curling it towards yourself, keeping your palm facing up.
  3. Return to the starting position and repeat ten times on each side.
  4. Keeping the rest of the arm still, Try to isolate the movement to the wrist.
  5. Read more: How Cataract Surgery Can Improve The Quality of Life of Elderlies

Hand exercises and stretches are incredibly useful in treating a plethora of muscle and joint issues. Experts recommend them as a treatment for frozen shoulder, tennis elbow, neck pain and many other problems. Make sure to try these exercises moderately at home and avoid overuse.

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