Tennis elbow, or lateral epicondylitis, is a classic repetitive strain injury. It occurs when a person’s forearm tendons are strained. It’s usually caused by inflammation of the extensor carpi radialis brevis tendon.
Tennis elbow is usually treated at home with rest and over-the-counter medicines. Specific exercises can also help relieve pain and prevent it from recurring. Despite its prevalence in racket sports, it can also be seen in workplace injuries, especially among plumbers, painters, carpenters, etc.
In this blog, I will tell you the most effective stretching exercises to relieve tennis elbow. But, before that, let’s see the common causes and symptoms of tennis elbow.
Causes And Symptoms Of Tennis Elbow
Tennis elbow is a disorder that affects the muscles and tendons that allow a person to hold a tennis racket tightly. The majority of cases of tennis elbow, however, are not caused by tennis or any other sport. This strain can be caused by any action that requires gripping and twisting. Tennis elbow is most commonly caused by repetitive wrist motion. Painters, carpenters, plumbers, etc, are among the most vulnerable.
Tennis elbow symptoms vary from person to person and can be moderate to severe. Pain in the arm and tenderness around the elbow are common symptoms. Patients may experience swelling and a burning sensation around the elbow. They may notice that their grip is weakening and that pain is spreading down their arm. Continuing the repetitive action that is generating the strain can worsen it.
Stretching Exercises For Rehabilitating Tennis Elbow
Here is the list of most effective stretching exercises that can help rehabilitate tennis elbow:
Wrist turn
To perform a wrist turn:
- bend the elbow at a right angle
- With the palm facing up, extend the hand outwards
- Slowly rotate the wrist until the palm is facing down.
- hold position for 5 seconds
- repeat nine more times
- do this in three sets of 10 repetitions
Wrist turn with weight
The wrist turn with weight is similar to the wrist turn described above. However, this variant includes a light weight, such as a little dumbbell or a food can.
Wrist lift, palm up
To do a wrist lift, palm up:
- Grab a light weight, such as a small dumbbell or tin of food
- bend the elbow at right angles
- extend arm out, palm up
- turn the wrist towards the body
- Stay in this position for 5 seconds, then slowly release
- repeat nine more times
- do this in three sets of 10 repetitions
Wrist extensor stretch
To perform the wrist extensor stretch:
- raise arms straight in front of body
- Keeping the palm facing down, slowly bend the wrist down
- Using the other hand, gently pull the outstretched arm back towards the body
- Hold this position for 15-30 seconds
- straighten the wrist
- repeat twice
- do this in three sets of 3 repetitions
Elbow bend
To perform the elbow bend:
- stand up straight
- lower arm to one side
- Bend the arm slowly until the hand touches the shoulder
- Hold this position for 15-30 seconds
- repeat nine more times
Fist squeeze
To perform the fist squeeze:
- Use a rolled up towel, sock or tennis ball and place it in the palm of your hand.
- hold the ball or towel with the fingers to make a fist
- squeeze tightly for 10 seconds
- repeat nine more times
Wrist extensor flex
To perform the wrist extensor flex:
- raise arms straight in front of body
- Keeping the palm facing down, slowly bend the wrist upwards
- Pull your fingers back gently toward your body with the other hand
- Hold this position for 15-30 seconds
- straighten the wrist
- repeat twice
- do this in three sets of 3 repetitions
Towel twist
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To perform the towel twist:
- Hold a loose-fitting towel lengthwise, with one hand at each end
- keep shoulders relaxed
- Fold the towel while moving the hands in opposite directions, as if taking out water
- repeat nine more times
- Then repeat ten times by rotating the towel in the opposite direction
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