8 Exercises for Easing Tennis Elbow and Prevention Tips

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Despite its name, Tennis Elbow does not just come from playing tennis. Tennis Elbow, scientifically known as lateral epicondylitis, is a condition that comes from repetitive motions of the wrist and arm joints. Though the name states it may only be an athlete related injury, that is not true. Anyone can get a Tennis Elbow from excessive use of the wrist and hand for activities that require lifting, twisting, or pulling repeatedly.

Tennis Elbow is a generally painful condition that needs to be treated correctly in order to heal it correctly and ease the pain very slowly. Laying down and taking a rest may be your first instinct when acquiring a Tennis Elbow, but exercise and moving is actually the best remedy.

Here are 8 exercises that can help ease tennis elbow:

EXERCISES TO EASE TENNIS ELBOW:

1 – Wrist Extension

  1. Sit down while holding a light dumbbell in your hand (2 pounds is ideal) with your palm facing down, as if you have just dropped something.
  2. Rest your elbow on your knee or thigh, whichever is most comfortable.
  3. Keeping your palm facing down and extend your wrist by curling (Use no dumbbell if you find extending your wrist challenging).
  4. Return to the starting position and repeat step III 10 times on each side.

2 – Fist Clench

  1. Sit down with your arm on a table or any stable area.
  2. Hold a firm ball, towel, or any material you can get a firm grip on.
  3. Squeeze your object of choice for 10 seconds.
  4. Repeat the last step 10 times for the arm you are working with. Then switch to your unused arm and do the last step 3 times as well.

3 – Wrist Turn

  1. Bend your elbow at a 90 degree angle.
  2. Extend your arm with your palm facing up. Then, twist your wrist until your palm is facing down.
  3. Hold the position in the last step for 5 seconds, then repeat nine more times.
  4. Do this exercise 10 times on your other wrist.

4 – Towel Twist

  1. Sit comfortably and have a towel in hand.
  2. Hold both ends of a rolled up towel with both of your hands.
  3. Twist the towel with both hands as if you are trying to drain it of water. The pressure put on the towel depends on how comfortable you are with your injury.
  4. Do the last step 10 times in both directions.

5 – Wrist Flexion

  1. Sit down while holding a light dumbbell in your hand (2 pounds is ideal) with your palm facing up.
  2. Rest your elbow on your knee or thigh, whichever is most comfortable.
  3. Keeping your palm facing down and flex your wrist in by curling (Use no dumbbell if you find extending your wrist challenging).
  4. Return to the starting position and repeat step III 10 times on each side.

6 – Finger Stretch with Rubber Band

  1. Place a rubber band around your thumb and fingers, and gently cup your hand.
  2. Spread your thumb and fingers apart then back together.
  3. Repeat the last step 10 times, for three sets.
  4. Do this exercise one or two times a day.

7 – Wrist Extensor Flex

  1. Extend your arm out with your hand standing straight and the back of your hand facing you (like you are signalling someone to stop).
  2. With your other hand, push your fingers on the extended arm backwards. You should feel this stretch in your wrist.
  3. Hold this position for at least 15 seconds.
  4. Do 2 sets of 3 wrist extensor flexes on each hand.

8 – Elbow Bend

  1. Stand straight and lower your arm to one side.
  2. Bend your arm upwards until your hand reaches your shoulder.
  3. Hold this position for at least 15 seconds.
  4. Do this exercise 10 times for each arm.

HOW TO PREVENT TENNIS ELBOW:

The most obvious way to prevent Tennis Elbow is to avoid repetitive tasks. If you’re active and like to do sports, then it might be hard to stop doing repetitive motions. However, in everyday life we can avoid situations like Tennis Elbow by taking a small break and massaging the wrists and elbows when they feel sore.

The Health First Group offers physiotherapy services in Etobicoke, Milton, and two Mississauga locations. Physiotherapy offers hands-on and focused treatments that are made to assist in healing conditions like Tennis Elbow. Physical therapy is a great way to prevent getting Tennis Elbow. With physiotherapy, we improve the strength and flexibility of the forearm muscles so that Tennis Elbow will no longer bother your joints and muscles again. Physical therapy is able to help improve the blood flow to the tendons and assist in the healing process. The Health Group has many qualified physiotherapists that can help you if you have Tennis Elbow or wish to prevent it in the future.

The specific type of physiotherapy used to heal and/or prevent Tennis Elbow is called Soft Tissue Mobilization. Soft tissue mobilization is a physiotherapy type in which you work closely with a physiotherapist so they can help heal your muscles. It is also used to aid healing of other conditions such as: golf elbow, carpal tunnel syndrome, tendinitis of your biceps or rotator cuff, and contractures. There is a study that shows when 198 individuals diagnosed with tennis elbow for 6 weeks were treated, those that received mobilization therapy saw the most improvement.

References

  1. Tennis elbow – Symptoms and causes – Mayo Clinichttps://www.mayoclinic.org › tennis-elbow › syc-20351987
  2. Physical Therapy Guide to Tennis Elbow (Lateral Epicondylitis …https://www.choosept.com › symptomsconditionsdetail
  3. https://www.medicalnewstoday.com/articles/322746#exercises
  4. https://www.healthline.com/health/fitness-exercise/tennis-elbow-rehab#fistclench
  5. https://www.newportortho.com/blog/2017/march/top-9-ways-to-help-prevent-tennis-elbow/
  6. https://www.aafp.org/afp/2007/0915/p849.html
Written by:
Dr. Preety Somal, Chiropractor
Preety works at The Health First Group’s Milton and Mississauga Millcreek Chiropractic Clinic

Our Locations:

6981 Millcreek Drive, Unit 8
Mississauga, Ontario, L5N 6B8
Phone: 905-821-0262
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Mississauga, Ontario, L5R 3L7
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Etobicoke, ON, M9R 1H5
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Milton, ON, L9T 1S2
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Email: milton@thehealthfirstgroup.com

2021-05-30T22:47:23+00:00