Tennis Elbow: 4 Easy Rehabilitation Techniques to Reduce Pain.
If you have ever experienced tennis elbow, then you know just how agitating it can be!
BUT did you know that your tennis elbow pain can improve much quicker than you think?
In this weeks blog we share 4 easy tennis elbow treatment exercises to help to get rid of tennis elbow pain and inflammation now.
What is tennis elbow?
Tennis elbow (lateral epicondylitis) is a condition in which there is pain where the tendons from the forearm extensor muscles attach to the bony prominence on the outside of the elbow (lateral epicondyle).
Symptoms:
This can cause pain and discomfort at the lateral (outside) of your elbow that may radiate into the forearm and wrist.
The pain usually comes on gradually, and is made worse by repetitive extension of the wrist (moving the back of your hand towards the back of your forearm) or rotation of the forearm.
In severe cases, there may be local swelling and some activities, such as making a fist, shaking hands, carrying bags like a briefcase or groceries, lifting saucepans or turning on taps may be painful.
The first rehabilitation technique involves stretching the muscles of the forearm
Watch this:
Extensor Stretch:
- With outstretched arms, place your palms to the floor, make sure your arms are rotated so your fingers are pointed towards you
- Lean back to sit your weight towards your heels
- Hold for 20 seconds, 2 – 3 times a day
Flexor Stretch:
- Kneel comfortably on the floor (or stand over a table)
- With outstretched arms, place your hands on the floor with your palms facing UP and your fingers pointing towards you.
- Apply gentle pressure down into your hands and lean your body weight forward into your hands
- Hold for 20 seconds, 2 – 3 times a day
Eccentric Loading:
- Sit comfortably in a chair over a bench/table
- With an outstretched arm, hold a 1 – 2kg weight in your hand
- Use your other hand to assist you and extend your wrist up
- Now without support, slowly lower your wrist from an extended position to a flexed position
- Use your other arm to assist you to extend your wrist up again
- Repeat for 10 – 15 reps, 3 – 4 times a day
Adjust Your Mouse/Work Station:
- Place half a toilet role or similar under the wrist that is using a mouse at your work station
- Elevate the wrist just enough so that your arm and hand come into alignment without a bend
- Continue to work with this added support
**There are also mouse pads with built in wrist supports too!
There you have! Four easy rehabilitation exercises to help get rid of tennis elbow pain and inflammation.
And as always, make sure you share these exercises with anyone you know who is suffering with tennis elbow.
Until next time…
Yours in great health,
Dr Andy & Dr Jacinta
