Tennis elbow can be a debilitating condition, making even simple daily tasks painful. At Physicum, we often encounter this complaint in our physiotherapy practice and understand the impact it can have on your life. Fortunately, there are effective ways to treat this condition - and a key part of that treatment is targeted exercises. In this article, we share valuable information and practical exercises to help you on your path to recovery.
What is tennis elbow?
Tennis elbow, also known as lateral epicondylitis, is a condition characterized by pain and inflammation on the outside of the elbow. It commonly affects people who perform repetitive arm and wrist movements, such as tennis players, but also individuals engaged in other activities requiring similar motions. The pain can range from mild to severe and can make performing daily activities challenging.
It is important to note that the issue of tennis elbow is not always confined to the elbow itself. Often, it can arise due to underlying problems in other parts of the body, such as the shoulder. Shoulder issues, such as limited mobility or muscle weakness, can lead to increased strain on the elbow during activities that require repetitive arm movements (such as tennis). Therefore, in treating tennis elbow, it is also essential to address any underlying issues in adjacent joints, such as the shoulder. A holistic approach, considering the entire musculoskeletal system, can contribute to effective treatment and the prevention of recurrent complaints.
The importance of exercises in treating tennis elbow
Exercises play a crucial role in treating tennis elbow. They help strengthen the muscles around the elbow, improve flexibility and mobility, and reduce pain and inflammation. By regularly performing specific exercises, you can accelerate your recovery and regain functionality.
Effective exercises for tennis elbow
Stretching the forearm muscles
- Wrist Stretching Exercises: Extend your arm forward with the palm facing downwards. Use your other hand to gently pull on the fingers of the extended arm, feeling a slight stretch in the forearm. Hold this position for 15-30 seconds and repeat on the other side.
- Flexor and Extensor Stretches: Bend your wrist downwards, so your fingers point towards the ground. Use your other hand to gently pull on your fingers. Maintain the stretch and then alternate by bending your wrist upwards, so your fingers point towards the ceiling. Strength-Building Exercises
Strength-building exercises
- Eccentric Exercises for the Forearm: Take a light weight ball in your hand and hold it with your palm facing upwards. Slowly lower the ball by bending your wrist downwards, then use your other hand to bring the ball back to the starting position. Repeat this movement 10-15 times.
- Grip Training: Use a hand gripper to strengthen the grip of your hand and forearm. Squeeze the hand gripper firmly for 5-10 seconds, then relax. Repeat this 10-15 times on each side.
Functional exercises
- Hand and Finger Coordination Exercises: Hold a small ball firmly and squeeze it. Then, slowly roll the ball between your fingers and thumb, controlling the ball with precise movements.
- Tennis-Specific Recovery Exercises: Simulate the movements used in tennis, such as forehand and backhand strokes, but do so with a lightweight racket or without a racket to reduce the strain on your elbow.
Tips for safely performing exercises
When performing exercises for tennis elbow, it is important to listen to your body. See what works and gradually increase the intensity. Ensure you execute the techniques correctly and stop immediately if you feel pain during the movement.
Our advice for recovery: consistency and patience
Effective exercises play an essential role in treating tennis elbow. By regularly stretching and performing strengthening and functional exercises, you can accelerate your recovery and return to a life without pain and limitations.
Recovery from tennis elbow can take time, so be patient and stay consistent in performing your exercises. It is better to have a brief moment of attention every day than to do a lot occasionally and nothing for an extended period - small consistent steps yield the best long-term results.
Also, stay in touch with your physiotherapist for guidance and support during your recovery process. If you need help or have questions about your recovery, feel free to contact us! Take our matching test and discover how Physicum can help you with personalized advice tailored to your needs.
