Tennis elbow can be a real game-changer, but fear not, because we're here to help you get back in the swing of things! In this newsletter, we'll serve up some valuable information on exercise and rehabilitation techniques that can assist in your recovery from tennis elbow.
Understanding Tennis Elbow
Tennis elbow, also known as lateral epicondylitis, is a condition that causes pain and inflammation on the outside of the elbow. Despite its name, it's not limited to tennis players and can affect anyone who performs repetitive motions with their arm, such as gripping, lifting, or swinging activities. The good news is that with the right approach, you can get back to your favourite activities pain-free.
Exercise for Tennis Elbow Recovery
Exercise plays a vital role in rehabilitating tennis elbow. It helps to strengthen the affected muscles, improve flexibility, and promote healing. Here are some exercises to consider:
- Wrist Extension Stretch: Gently extend your affected arm in front of you with your palm facing down. Use your other hand to apply gentle pressure to stretch the wrist backwards. Hold for 15-30 seconds and repeat 3-5 times.
- Eccentric Wrist Extension Exercise: Hold a light weight, such as a dumbbell, with your affected hand. Rest your forearm on a table or your thigh, with your palm facing down. Slowly lower the weight by bending your wrist, then use your unaffected hand to return to the starting position. Aim for 2-3 sets of 10-15 repetitions.
- Forearm Pronation and Supination: Hold a light weight or a hammer with your affected hand, keeping your elbow bent at a 90-degree angle. Rotate your forearm to turn your palm up (supination) and then back down (pronation). Perform 2-3 sets of 10-15 repetitions.
- Grip Strengthening: Squeeze a stress ball or tennis ball in your affected hand, holding the squeeze for 5-10 seconds. Repeat 10-15 times for 2-3 sets.
Rehabilitation Techniques
In addition to exercises, there are other rehabilitation techniques that can speed up your recovery:
- Rest and Ice: Give your elbow ample rest to allow the inflammation to subside. Apply ice packs wrapped in a cloth for 15-20 minutes several times a day to reduce pain and swelling.
- Pain Management: Over-the-counter pain relievers can help alleviate pain and reduce inflammation. However, consult with your healthcare provider for appropriate medication and dosage.
- Physiotherapy: A physiotherapist can provide targeted treatments, such as manual therapy, ultrasound, or laser therapy, to promote healing and improve the range of motion. They can also guide you through a tailored exercise program.
- Technique Modification: If your tennis elbow is related to a specific activity, such as your tennis stroke or workplace tasks, working with a professional coach or ergonomics expert can help you modify your technique and prevent future injuries.
Preventing tennis elbow is as important as recovering from it. Consider the following tips to reduce your risk:
- Warm-up and Stretch: Prior to any physical activity, warm up your muscles with light exercises and perform stretching exercises for the wrists, arms, and shoulders.
- Use Proper Technique and Equipment: Ensure you are using the correct technique and equipment for sports or work-related activities that involve repetitive arm movements.
- Take Breaks: Take regular breaks during repetitive tasks to rest your arms and avoid overuse.
- Strengthen and Condition: Regularly incorporate exercises to strengthen the muscles in your arms, shoulders, and upper back to improve overall
