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Wednesday, 11 September, 2024
Tennis elbow also known as lateral epicondylitis, is a condition characterized by pain around the outside edge of the elbow. It typically arises from overuse of the forearm muscles and tendons and is common in individuals who work with their arms and wrists a lot, such as carpenters, painters, and tennis players. This condition could be quite painful, but a few exercises can help reduce symptoms and speed up the healing process. Additional treatment alternatives can be obtained by speaking with an orthopedic in Bangalore for individuals seeking medical care. Below, we’ll explore some effective home remedies and tennis elbow exercises that can help manage this condition.
1. Wrist Extension Stretch
The wrist extension stretch is an easy-to-do but effective exercise that targets the tendons and muscles affected by tennis elbow. This stretch helps discomfort by strengthening and lengthening the forearm muscles.
How to do it:
- Sit in a comfortable position with your forearm resting on a table or your thigh, palm facing downward.
- Use your opposite hand to gently pull your fingers back towards your body until you feel a stretch in your forearm.
- Hold the stretch for 15-30 seconds, then release.
- Repeat the stretch 3-5 times.
2. Wrist Turns
Wrist turns are beneficial for improving the flexibility and strength of your forearm muscles, which can help reduce the strain on your elbow. These are one of the key stretches for tennis elbow.
Improving the strength and flexibility of your forearm muscles, and wrist rotations may reduce the strain on your elbow. Among the most important stretches for tennis elbow are these.
How to do it:
- Sit or stand with your arm bent at a 90-degree angle and your palm facing upward.
- Slowly turn your wrist so that your palm faces downward.
- Hold this position for 5 seconds, then return to the starting position.
- Repeat 10 times on each arm.
3. Wrist Lift
The wrist lift exercise focuses on strengthening the muscles in your forearm, which can help prevent future flare-ups of tennis elbow. Including this exercise in your tennis elbow treatment exercises routine is crucial for recovery.
How to do it:
- Sit down with your forearm resting on a flat surface, such as a table or your thigh, with your palm facing downward.
- Hold a lightweight object, such as a water bottle or dumbbell, in your hand.
- Slowly lift your wrist upward, keeping your forearm in contact with the surface.
- Lower your wrist back to the starting position.
- Repeat 10-15 times on each arm.
4. Wrist Range Of Motion
Reducing stiffness and improving overall function requires maintaining and improving your wrist's range of motion. This exercise is essential for those looking for effective tennis elbow recovery exercises.
How to do it:
- Hold your arm out straight in front of you with your palm facing downward.
- Slowly bend your wrist up and down, moving through your full range of motion.
- Perform 10 repetitions in each direction.
5. Wrist Flexion
The flexor muscles in your forearm, which tend to become underused in cases of tennis elbow, can be strengthened through wrist flexion exercises. This exercise is also a part of many physiotherapy for tennis elbow programs.
How to do it:
- Sit with your forearm supported on a table or your thigh, palm facing upward.
- Hold a small weight or resistance band in your hand.
- Slowly bend your wrist upward, then lower it back down.
- Perform 10-15 repetitions.
6. Wrist Extensor Flex
The goal of this exercise is to strengthen the forearm extensor muscles, which are directly associated with tennis elbow pain. You may improve the results of your tennis elbow workouts by involving wrist extensor flexion in your routine.
How to do it:
- Sit with your forearm supported on a flat surface, palm facing downward.
- Hold a light weight or resistance band in your hand.
- Slowly lift your wrist upward, then lower it back down.
- Perform 10-15 repetitions on each arm.
7. Fist Clench
A quick and easy method to improve your grip and lessen pain is the fist clench exercise. This is often included in elbow pain physiotherapy routines.
How to do it:
- Sit with your forearm resting on a table or your thigh, palm facing upward.
- Hold a small, soft object, such as a towel or stress ball, in your hand.
- Squeeze the object tightly for 10 seconds, then relax.
- Repeat 10 times on each arm.
8. Towel Twist
Tennis elbow symptoms can be relieved by performing the towel twist exercise, which is helpful for improving your grip and targeting the forearm muscles. For tennis elbow, this exercise is a great example of a band exercises for tennis elbow.
How to do it:
- Sit down and hold a rolled-up towel with both hands.
- Twist the towel as if you were wringing out water, holding the position for 5 seconds.
- Twist in the opposite direction, then relax.
- Repeat 10 times in each direction.
9. Tyler Twist for Tennis Elbow (TheraBand FlexBar Exercises)
The theraband flexbar is used to perform the Tyler Twist, also known as the theraband flexbar exercises, that has been designed for tennis elbow. Tennis elbow pain has been proved to be significantly decreased by this workout.
How to do it:
- Hold the FlexBar in front of you with both hands, keeping your elbows bent.
- Twist the bar while maintaining tension, then slowly release the tension.
- Perform 10-15 repetitions daily as part of your tennis elbow treatment exercises.
10. Physical Therapy for Tennis Elbow
While the above exercises can be performed at home, physical therapy for tennis elbow is often recommended for more severe cases. A physical therapist can provide personalized exercises and treatments, such as ultrasound therapy, manual therapy, and specific stretches, to reduce pain and inflammation.
Benefits of Physical Therapy:
- Personalized Exercise Program: A physical therapist can create a customized exercise plan that targets your specific needs and limitations.
- Manual Therapy: Hands-on techniques can help improve blood flow, reduce muscle tension, and promote healing.
- Education: A therapist can teach you proper techniques for activities that may have contributed to your tennis elbow, helping to prevent future injuries.
Conclusion
Tennis elbow can be a distressing condition, but with the right exercises and home remedies, you can manage your symptoms and get back to your regular activities. The exercises listed above are designed to stretch, strengthen, and improve the flexibility of the muscles and tendons affected by tennis elbow. If your symptoms persist or worsen, it’s important to seek professional help, such as physical therapy, at a reputable sports injury centre in Bangalore to ensure you receive the proper treatment. Whether you’re focusing on tennis elbow recovery exercises or incorporating specific band exercises for tennis elbow, maintaining a regular routine will help you achieve better results.
FAQ’s
How to heal tennis elbow fast?
To heal tennis elbow fast, rest your arm, apply ice, and perform targeted exercises to strengthen the forearm muscles. Combining these with over-the-counter pain relief and physical therapy can accelerate recovery. If pain persists, consult a doctor.
What is the recovery time for tennis elbow?
The recovery time for tennis elbow can vary, but it typically takes between 6 weeks to 6 months with proper treatment and rest. In more severe cases, it may take up to a year for full recovery. Consistent rehabilitation exercises and avoiding activities that aggravate the condition can help speed up the healing process.
Can tennis elbow be self healing?
Tennis elbow can be self-healing, especially if you rest the affected arm and avoid activities that cause pain. Mild cases often improve on their own over weeks to months with proper self-care, such as rest, ice, and gentle exercises. However, if symptoms persist or worsen, seeking medical advice is recommended.
What causes tennis elbows?
Tennis elbow, also known as lateral epicondylitis, is caused by overuse or repetitive motion of the forearm muscles, leading to inflammation of the tendons attached to the elbow. This condition is often triggered by activities that strain the forearm, such as racquet sports, typing, or lifting.
Author doctor name
Senior Consultant : Orthopaedic Trauma and Robotic joint replacement Surgeon
MBBS Dortho ( DNB ) ortho , MS Ortho ( TAU )
