If you are a tennis player, you know all about the dreaded tennis elbow. This condition can make it difficult to play your best game and keep you sidelined for weeks or even months. Many exercises can help ease the pain and improve your mobility.
In this blog post, we will discuss eight exercises that can help ease the pain of the tennis elbow. This blog will also provide some tips on preventing this condition from occurring in the first place.
What is a tennis elbow?
A tennis elbow is a common injury that can occur when playing tennis or other sports that involve repetitive arm motions. This form of condition is also known as lateral epicondylitis. It results from the tendons’ inflammation that attaches the muscles on the outside of the upper arm to the bones in the elbow. Symptoms of a tennis elbow include pain and tenderness on the outside of the elbow, weakness in the arm, and difficulty gripping objects.
Treatment for a tennis elbow includes rest, ice, compression, elevation (RICE), and physical therapy to stretch and strengthen the muscles around the elbow. A surgery may be needed to repair the damaged tendon for some cases.
Ways in which tennis elbow can occur
There are several different ways that a tennis elbow can occur. The most common is overuse of the muscles and tendons in the forearm and elbow; repetitive motions such as hitting a tennis ball can strain these tissues and lead to inflammation.
Other causes of this disorder include direct trauma to the area, arthritis, or an infection. Anyone can develop the condition, but the condition is more common in adults between the ages of 30 and 50. You can adopt these exercises with pain medicine and reduce strain under different underlying conditions.
What are the symptoms of tennis elbow?
The most frequent sign is pain and tenderness on the outside of the elbow. You may also experience weakness in the forearm muscles and difficulty gripping objects.
The pain may worsen when you use the arm, and it may also be accompanied by swelling and inflammation. If you get to experience any of these symptoms, it is essential to see a doctor for diagnosis and treatment.
Role of Physical Therapy in treating Tennis Elbow
Physical therapy is an integral part of treating the condition. The therapist will work with you to stretch and strengthen the muscles around the elbow to help reduce pain and improve the range of motion. They may also use modalities such as heat or ice to help reduce inflammation.
How to treat tennis elbow? A physiotherapist or occupational therapist will work with you to stretch and strengthen the muscles around the elbow. They may also use modalities such as heat or ice to help reduce inflammation. They may also use electrical stimulation or ultrasound to help speed up the healing process in some cases.
Are tennis elbow exercises helpful?
Yes, these exercises can help reduce pain and improve the range of motion. However, it is essential to see a doctor or physical therapist first to ensure that you do the exercises correctly and not exacerbate your condition. Surgery may also be recommended for more severe cases of tennis elbow. Your therapist will discuss with you to plan a treatment plan that is right for you.
Is sports medicine helpful in pain relief?
There is no one-size-fits-all answer to this question, as the effectiveness of medicine in pain relief will change depending on the individual and the type of injury or condition.
However, sports medicine can often be very effective in relieving pain and helping the injured area heal. If you are suffering from tennis elbow, for example, several exercises can be beneficial in relieving pain and assisting the injury to heal.
Eight exercises for easing tennis elbow
If you suffer from this condition, you can do a few arm movements to help ease the pain. Here are eight exercises to try:
Wrist curls
It is one of the most effective for easing tennis elbow pain is the wrist curl. This exercise strengthens the muscles and tendons around the elbow joint, which can help take some of the strain off of the injured area.
To perform a wrist curl, sit with your forearm resting on your thigh, with your palm facing up. Use your other hand to curl your wrist up towards your bicep, and keep holding for few seconds before setting it slowly lowering it back down. Repeat 10-15 times.
Wrist extensor flex
Sit with your arm outstretched and your palm down. Use a lightweight (3-5 pounds) and extend your wrist up and down ten times. With this exercise, you can adopt wrist extensor stretch for better performance.
Forearm stretches
Extend one arm straight in front of you with your palm up, and use the other hand to gently press down on your fingers until you feel a stretch. Hold for 30 seconds, then switch sides.
Wrist lift
Most effective exercises for easing tennis elbow pain is the wrist lift.
To perform a wrist lift, sit with your forearm resting on your thigh, facing down your palm. Use your other hand to curl your wrist up towards your bicep, and hold it for few seconds before slowly setting it back down. Repeat 10-15 times.
Pronation/supination
Sit with your arm outstretched and your palm up. Slowly turn your hand, so your palm faces down (pronation), then back up to the starting position (supination). Do ten reps.
Towel Twist
Take a towel, twist it around your fingers, and then hold it for a few seconds. Return to the begining position and repeat 10-15 times. Use a rolled-up towel for this purpose.
Elbow bend
Sit or stand with your arms at your sides and a weight in each hand. Bend your elbows, raise your hands to shoulder height, and lower them back down. Do ten reps.
Wrist turn
Another great exercise for easing tennis elbow pain is the wrist turn. To perform a wrist turn, sit with your forearm resting on your thigh, facing down your palm. Use your other hand to twist your wrist so that your palm faces up and holds for a few seconds. Reset to the starting position and repeat 10-15 times.
Tips for preventing tennis elbow
Till now, you have come across eight exercises for easing tennis elbow. There are few things which you can do to help prevent this condition:
1. Use proper form when playing sports or doing other activities that may strain the elbow.
2. Take breaks often and avoid overuse of the muscles and tendons around the elbow.
3. Use appropriate weightlifting techniques and warm up before working out.
4. Use ergonomic devices such as grips or gloves when doing activities
5. Stretch and warm up before playing sports or participating in other activities.
6. Wear appropriate clothing and shoes to support the elbow and avoid injury.
7. See a doctor if you experience any pain or symptoms of the tennis elbow so that you can be treated early.
