Exercises for Tennis Elbow, Stretching, Strengthening
Tennis elbow or lateral epicondylitis is a most common medical condition in which the outer part of the elbow becomes painful and tender at the lateral epicondyle. This can be as a result of injury to the elbow or repetitive stretch and strain of the forearm.
Stretching of Wrist Flexor and Extensor Muscles for Tennis Elbow
Raise your painful arm in front of the body either in sitting or standing position bending at the elbow palms facing down. Now, use the other hand palm to rotate the wrist joint of painful arm holding the fingers of the painful arm downwards and stay in this position for 15 to 20 seconds. Then, lift up the arm to the initial position. During this exercise, you should feel a slight pull within your muscles along the top of the forearm. Repeat this Tennis Elbow exercise for 10 times or as tolerated once or twice in a day.
Now, lock your elbow of painful arm to the side of your body in such a way that the palm faces the ceiling and place the other hand fingers in the palm facing the ceiling. Now bend the wrist joint so that fingers of palm facing the ceiling will now point to the floor. Be still in this position for 10 seconds and come back to the initial position.
Repeat this Tennis Elbow exercise for 5 to 10 times or as tolerated once or twice in a day.
Ball Squeezing, Forearm and Wrist Strengthening for Tennis Elbow.
The first step to do ball squeezing, forearm and wrist strengthening for tennis elbow is to place a soft squeezing ball in your palm. Now squeeze the ball in your grip for a few seconds and release it after 10 seconds. Repeat this Tennis Elbow exercise for 10 to 15 times once or twice a day as tolerated.
Repeat the entire process with the other hand if the other hand is also affected by Tennis Elbow.
Palm-Up Wrist Curl for Tennis Elbow
Hold a soda can in your hand grip with palm facing the ceiling and resting your forearm on a table. Now, lift up the wrist joint while maintaining the forearm on the flat table and stay in this position for 3 to 4 seconds and then bring down. Repeat this Tennis Elbow exercise 10 to 15 times and weight can be increased as tolerated.
Thumb exercise for Tennis Elbow
Keeping the forearm rested on the table holding a soda with palm facing the ceiling. Now rotate your forearm laterally so that your thumb is pointing to the ceiling. Pull the wrist up holding the soda can and then down to the initial position. Now, turn the forearm to the initial position so that the palm faces the ceiling. Repeat this Tennis Elbow exercise 10 to 15 times.
Pronation and supination of the arm Exercise for Tennis Elbow
Pronate and supinate the forearm with upper arm locked to the side of your body with palms facing the floor and ceiling respectively. Repeat this Tennis elbow exercise for 15 to 20 times.
Increase the weight gradually in all the above weight exercises as the movements become easier without increasing the frequency of exercise.
Electrotherapy Treatment for Tennis Elbow
Electrotherapy is a medical treatment method which uses electrical impulses to heal the tissues and stimulate the muscles and improve muscular strength and sensation. Though there are many types of Electrotherapy treatment modalities, the most common are transcutaneous electrical nerve stimulation (TENS), ultrasound, and interferential therapy. The benefits of electrotherapy are pain reduction, improved strength, and increased range of motion.