Despite its name, tennis elbow is not only seen in tennis players. The term ‘tennis elbow’ is used since the condition is often caused by the repetitive movements a tennis player uses during a game. However, the term more generally describes pain on the outside of the elbow, and is not a diagnosis of what is actually going on.
Let’s quickly review the basics of tennis elbow—or lateral epicondylitis. Tennis elbow is inflammation of the tendons of the elbow that is caused by overuse of the muscles found in the forearm. Individuals suffering from tennis elbow often experience pain and weakness that may make it hard to turn a doorknob, hold a coffee cup or even shake hands.
To help ease pain and prevent future symptoms, try these 4 tennis elbow exercises.
4 Tennis Elbow Exercises
The Wrist Turn
While holding a light weight or even a can of beans, hold it with your palm facing up. Gently turn your wrist until your palm is facing down. Complete 15 reps on each hand.
The Elbow Bend
Stand up straight and lower your arm to one side. Slowly bend your arm upwards so your hand is touching your shoulder. Hold for 20-30 seconds and repeat 10 times on each arm.
The Wrist Flex
Keep your arm straight in front of you with your palm facing down. Gently bend your wrist down and using the opposite hand to press the stretching hand back towards your body, hold for 15-30 seconds. Repeat 3 sets on each wrist.
The Finger Extension
Hold your fingertips close together keeping your thumb and fingers straight. Place a rubber band around the outside of your fingers and thumb. Spread your fingers apart then slowly bring them back together without letting the rubber band fall off. Repeat 15-25 times on each hand.
Consult a medical professional before beginning any stretching or exercise routine, and stop immediately if you experience pain.
The team at Desert Hand Therapy develops customized treatment options that are designed to return you to the activities you love.