5 Straightforward exercises for relieving tennis elbow pain

While it may seem counterintuitive, performing specific exercises can actually help alleviate the pain associated with tennis elbow.

5 Straightforward exercises for relieving tennis elbow pain

Tennis elbow is a common condition among individuals who participate in sports like tennis and squash. It can also be triggered by certain occupations or activities such as painting or plumbing. While resting may seem like the best course of action for tennis elbow, engaging in specific exercises can actually provide relief from the pain. Continue reading to understand the causes of tennis elbow and discover exercises that can help alleviate your symptoms.

Causes of Tennis Elbow

Tennis Elbow, also known as lateral epicondylitis, is a condition characterized by irritation of the tissue connecting the forearm to the elbow. It is primarily caused by overuse of the forearm through repetitive or strenuous activities. Engaging in tasks that strain the forearm muscles, such as gardening, swimming, or decorating, can also lead to the development of tennis elbow, especially if these activities are unfamiliar to the forearm muscles.

Signs of Tennis Elbow

1. Fist Squeeze

Fist Squeeze

Step 1: Begin by selecting either a sock, towel, or tennis ball, and position it within your hand.

Step 2: Grasp the chosen item firmly in your hand, forming a fist around it.

Step 3: Apply pressure by squeezing it tightly for a duration of 10 seconds.

Step 4: Repeat this exercise approximately nine to ten times.

2. Towel Twist

Step 1: Take a seated position on a chair while gripping a towel with both hands, ensuring your arms are positioned at shoulder level.

Step 2: Maintain relaxation in your shoulders throughout the exercise.

Towel Twist

Step 3: Proceed to twist the towel by moving your hands in opposite directions.

Step 4: Repeat this twisting motion nine to fifteen times in one direction, then switch to the opposite direction and repeat it another ten times.

3. Wrist Curls

Step 1: Position yourself on the edge of a table, ensuring your hand is dangling over the side with your palm facing upward.

Step 2: Grasp a weight ranging from one to 2 pounds. Alternatively, utilize a filled water bottle if a dumbbell is unavailable.

Step 3: Begin the exercise by slowly lifting your hand, curling at the wrist.

Step 4: Lower your hand gently and repeat this movement ten times.

4. Wrist Extension

Step 1: Begin by grasping a broom or walking stick with both hands.

Step 2: Extend your arms to shoulder level, ensuring your elbows remain straight and your palms face downward.

Step 3: Rotate the broom handle backward as if you're attempting to reel something in.

Step 4: Repeat this motion fifteen times, aiming to perform it twice daily.

5. Elbow Bend

Step 1: Assume a straight standing position and lower one arm to your side.

Step 2: Slowly bend the arm upward until your hand reaches your shoulder.

Step 3: Hold this position for a duration of 15 to 30 seconds.

Step 4: Repeat this sequence nine to ten times.

Bottomline

You may attempt these exercises to alleviate discomfort and enhance elbow strength, but cease immediately if severe pain occurs. Following strenuous physical activity, consider applying ice to your elbows. It's advisable to consult your therapist for tailored treatment and necessary measures.

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