Tennis elbow, also known as lateral epicondylitis effects the outer part of the elbow causing pain and discomfort. It usually happens after muscles and tendons in the forearm, close to the elbow is overused. Straining these muscles and tendons can lead to small tears and inflammation on the outside of the elbow. As its self-explanatory name suggests, the condition may be caused by tennis or other related sports. However, it can also be caused by other activities such as playing instruments, labour work and even working at a desk. Here is our guide to strengthening exercises for Tennis Elbow:
- Fist clench
- Wrist Curls
- Towel Twist
- Elbow Bend
Strengthening Exercises for Tennis Elbow
There are several ways to treat tennis elbow, but before you result to painkillers, NSAIDS, corticosteroid injections or even surgery – you can give strengthening exercises a go to try and build back the strength in your muscles and potentially allow the condition to heal naturally.
When suffering from tennis elbow, you may find the condition will have a negative impact on everyday activities. Strengthening your grip can build the muscles in the forearm which can help with the struggle of daily actions. All you need for this exercise is a stress ball or a towel. Simply hold the ball or rolled up towel and rest your forearm on a hard surface such as a table, then squeeze the ball or towel in your hand for about 10 seconds. Repeat these 10 times or for as long as you can withstand.
Wrist curls are a great way to strengthen and stretch the muscles, resulting in them becoming stronger and more flexible. All you need for this exercise is a 1 to 2-pound dumbbell or even a tin of food. Place your forearm on a table with your palm facing up, then slowly and carefully raise and lower the weight while your forearm remains on the table. Repeat these 10 times or for as long as you can withstand.
Recommended by healthline.com, towel twists work your wrist extensors and wrist flexors. All you need for this exercise is a hand towel which you will roll up and grip with both hands. Twist the towel in opposite directions – like ringing out water. Repeat 10 times or for as long as you can withstand.
This exercise can help to ease the pain of your tennis elbow and aid in preventing future symptoms. Standing straight, lower your arm to one side followed by bending your arm upwards towards your shoulder hold for 30 seconds and repeat 10 times or for as long as you can withstand.
When suffering from tennis elbow it is advised to try these exercises before resulting in medicines or even surgery. In many cases, it may not entirely cure your condition, but it may help in easing the symptoms and gaining strength in your arm. If you are suffering from this, be sure to do your research and explore your treatment options. Have your tennis elbow questions answered by Circle Health – experts in the treatment and diagnosis of muscles, bones and joints problems.
Fortunately, these exercises can be carried out at home or even at your desk and some with household items as your equipment. Don’t continue to suffer from tennis elbow. Start practising exercises today and be on your way to a stronger lifestyle with less suffering.
Abbie Owens is a UK based writer for various health-related blogs and enjoys uploading to her YouTube channel. An avid reader of medical and health research, Abbie publishes current content, keeping up to date with industry trends and breakthroughs. Follow Abbie on Twitter.
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