Also known as lateral epicondylitis, tennis elbow is a condition caused by inflammation of the muscles of the forearm, resulting in pain in the outer elbow, forearm and wrist. While it is most common in people who play racquet sports such as tennis and squash, painters and plumbers are also at considerable risk. Symptoms include pain and burning sensation on the outside of the elbow as well as weak grip strength.
Inflammation can be reduced by applying an ice-pack, resting the arm and taking mild pain medication. But the best way to get rid of tennis elbow is by doing some simple tennis elbow exercises regularly. Here are 4 light tennis elbow exercises that can be performed from the comfort of your home.
- Wrist Turn– One of the easiest tennis elbow exercises, this involves bending the elbow at a right angle, followed by extending the hand outwards with the palm facing upwards. Then start twisting the wrist slowly and gradually till the palm is facing downwards. This position should be held for at least 5 seconds and for best results, must be repeated 10 times with both the hands.
- Elbow Bend– This tennis elbow treatment exercise is quite simple yet effective. Start by standing straight and then lower the arm to one side of the body. Bend the arm at the elbow and move the hand towards the body slowly till it touches the shoulder. Hold this position from 15 to 30 seconds, depending on the level of ease and comfort. Do ten rounds with each arm.
- Fist Squeeze– Of all the tennis elbow exercises, fist squeeze is the most relaxing and can be done using a ball, a sock or a towel. Place the ball on your palm and gradually start gripping it till your fingers form a fist. Squeeze the ball light for at least 10 seconds and repeat with the other hand. Do this tennis elbow treatment exercise at least ten times for optimal results.
- Towel Twist – A fun tennis elbow treatment exercise, this involves holding a rolled-up towel lengthways with one end in each hand. The back must be kept straight while the shoulders should be relaxed. Imitate the action of wringing out water from the towel by twisting it in opposite directions from each end. Complete a set of 10 reps to improve your grip strength.
Doing these tennis elbow treatment exercises will strengthen the forearm muscles; improving their function and flexibility. By increasing the blood flow to the tendons, tennis elbow exercises enhance the healing process. It could take up to 8 weeks to see noticeable improvement depending on the symptoms, the severity of the condition and the number of exercises you perform. In case, the symptoms persist, it is advisable to consult a physiotherapist to ensure a speedy recovery. HCAH’s team of experienced physiotherapists are dedicated to providing the best services to their patients by understanding their particular needs and specific condition. You can call on 1800-102-4224 for more details.