Physiotherapy Exercises For Tennis Elbow
Tennis players may be prone to it, but it’s not just people who enjoy racquet sports that fall prey to a minor, but very uncomfortable stress injury called tennis elbow. It’s caused by strain to the forearm’s tendons which become inflamed right at the spot where they join onto your elbow.
You don’t need to be much of an action man or woman to get a tennis elbow strain. If you grip something and twist your forearm, you might strain it.
Symptoms of Tennis Elbow
Although tennis elbow isn’t a dangerous injury, it can be very painful, but in most cases, there’s only mild discomfort when moving the arm and when touching the outer part of the elbow. If the tendon is inflamed beyond the elbow, there could be pain in the forearm.
If you are experiencing severe pain, consult a doctor and do not attempt any exercises until your doctor or physiotherapist says you are ready for them.
Home Exercises for Tennis Elbow
The important thing about any form of home exercise is to start small and listen to your body. Because you have hurt yourself, you should be careful not to overstain your forearm again.
1. The Simple Wrist Turn
Bend your elbow at right angles with the palm of your hand facing upwards, Slowly turn your hand over so that the palm faces down. Hold for the count of five. Repeat ten times for a total of three sets.
2. Advanced Wrist Turn
If the simple wrist turn doesn’t seem to present any challenge, it’s time to up the ante. An ordinary tin of baked beans will do as a makeshift weight. Simply do the exercise in the same way while gripping it.
3. Wrist Raise
Keeping your elbow bent at a right angle, grip your baked bean tin with your hand in a palm up position. Now raise the baked bean tin towards your wrist. As before, hold position for the count of five before slowly relaxing back into the starting position. Repeat the exercise ten times; rest a little; and repeat again until you have completed three sets.
4. Elbow Bends
Do this exercise with or without a weight. Once again, Start with your arm at your side and your forearm bent at right angles with the palm facing upward. Now, raise your hand to your shoulder and hold. Repeat as above
5. Flex your Wrists
With your pal facing downwards, flex the wrist down. Gently grip your fingers with the opposite hand and flex the fingers towards the wrist. Hold the position for 15 to 30 seconds and then repeat on the other side. Repeat three times for each wrist.
Other Home Treatments For Tennis Elbow
Tennis elbow is usually relatively mild and should get better on its own in about two weeks. If it does not, consider seeing a doctor or physiotherapist for help. While you are recovering be careful when carrying out the movement you suspect of being responsible for your symptoms. You can also use over-the-counter painkillers or anti-inflammatories as well as these light exercises to speed your recovery.
