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What exercises help Tennis Elbow?

Tennis elbow, also known as lateral epicondylitis, is a condition that causes pain on the outside of the elbow. It is caused by inflammation of the tendons that attach the forearm muscles to the elbow.

The pain of tennis elbow is typically felt on the outside of the elbow, and it can be worse when gripping or lifting objects. The pain may also radiate down the forearm.

What Exercises Help Tennis Elbow?

There are a number of exercises that can help to relieve the pain and inflammation of tennis elbow. These exercises are designed to strengthen the muscles of the forearm and to improve flexibility in the wrist and elbow.

Some of the most effective exercises for tennis elbow include:

  • Wrist extensor strengthening exercises: These exercises help to strengthen the muscles that extend the wrist. To do these exercises, hold a weight in your hand and extend your wrist against the resistance of the weight.
  • Wrist flexor strengthening exercises: These exercises help to strengthen the muscles that flex the wrist. To do these exercises, hold a weight in your hand and flex your wrist against the resistance of the weight.
  • Wrist and finger stretches: These stretches help to improve flexibility in the wrist and fingers. To do these stretches, extend your fingers and then bend them back towards your palm. You can also stretch your wrists by rotating them clockwise and counterclockwise.
  • Tennis elbow band exercises: These exercises use a band to help strengthen the muscles of the forearm. To do these exercises, loop a band around a doorknob and hold the other end of the band in your hand. Keep your elbow straight and then bend your wrist back towards your palm.

How to Do These Exercises

When doing these exercises, it is important to start slowly and gradually increase the weight or resistance as you get stronger. It is also important to listen to your body and stop if you feel any pain.

You should do these exercises 2-3 times per day, and each session should last for 10-15 minutes.

In addition to exercises, there are a few other things you can do to help relieve the pain of tennis elbow:

  • Rest: Avoid activities that aggravate the pain.
  • Ice: Apply ice to the affected area for 20 minutes at a time, several times a day.
  • Compression: Wrap the affected area with an elastic bandage or compression sleeve.
  • Elevation: Elevating the affected area above your heart can also help to reduce pain.

If you have tennis elbow, it is important to see a doctor to get a diagnosis and to rule out other possible causes of your pain. Your doctor may also prescribe pain medication or physical therapy.

With proper treatment, most people with tennis elbow experience relief of their symptoms within a few weeks or months.

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