Tennis elbow, also known as lateral epicondylitis, mainly occurs due to inflammation in the biceps muscles attached to your elbow. It can also be caused by irritation and overuse due to repetitive activities. Tennis elbow usually goes away on its own with proper rest. However, there are some things you can do to ease the pain caused by it.
If caught early, it can be treated with pain medication, ice, and tennis elbow exercises. Most exercises specifically work your fingers and wrists, and gently stretch your tendons and muscles in your elbows and forearms. When your biceps biceps muscle is strengthened, it relieves tension in the tendons attached to your elbow and further allows the pain to ease.
Here are some of the best exercises for tennis elbow:
1.) Wrist extension:
Works on: wrist lengthening muscle
The wrist extension exercise works on your wrist extensors, which are the muscles that allow your wrist to flex. These muscles are small, connected to your elbow, and can be overworked.
- Sit up straight and hold a low-weight dumbbell in your hand. Make sure your palm is facing down.
- Now place your elbows on your knees and slowly extend your wrists while rolling inward.
- Keep the rest of your forearm still and isolate your wrist while rolling it.
- Repeat at least 10 to 15 times on each side.
If holding a dumbbell is too difficult for you, do the exercise with no weights.
2.) Twist the towel:
Works on: Wrist curlers and wrist stretchers
Wrist flexors and extensors are overworked muscle groups and are prone to inflammation, pain, and injury.
- Roll the towel loosely and hold each end with both hands.
- Keep your back straight and shoulders relaxed.
- Start slowly twisting the towel in opposite directions.
- Repeat the desired number of repetitions and then do the same in the opposite direction.
Works on: Wrist
Muscle knots or trigger points are often the main factors that cause elbow problems in tennis. Stretching can help stimulate affected muscles and ease pain.
- Start by sitting upright on the edge of a couch or chair.
- Place your palms down and point your fingers back.
- Slightly lean back to the original position to increase the intensity of movement.
- Now change the position by placing the back of the hand down but the fingers should still face back.
- Based on location.
- Complete the desired number of repetitions for both sides.
4.) Clenching fist:
Works on: fingers, long flexor tendons and thumb
Elbow problems in tennis often lead to poor grip. Fists work on the long flexor tendons in your fingers and thumb, and improve your grip.
- Sit up straight with your forearms resting on a table or any flat surface directly in front of you.
- Hold a rolled up towel or a small ball in your hand.
- Squeeze the ball for a few seconds.
- Release and repeat at least 10 times.
- Switch sides and complete desired repetitions.
5.) Ultrasound with dumbbells:
Works on: supporting muscles
The supine exercise works on the large muscles in your forearm attached to your elbow, i.e. the supine muscle. This muscle allows you to rotate your palm in all directions.
- Sit up straight in the chair. Keep your elbows above your knees.
- Hold a low-weight dumbbell in an upright position.
- Slowly rotate your arms in such a way that your palms are facing up.
- Return to original position.
- Make sure to keep the exercise isolated, i.e. rotate only your lower arm. Keep your upper arm and elbow immobile.
- Do the desired number of repetitions on each side.
6.) Wrist flexion:
Works on: wrist flexors
The wrist flexor muscle connects to your elbow and works just opposite the wrist extensor.
- Sit on a chair or bench.
- Hold a low-weight dumbbell in your hand. Keep your palm facing up.
- Place your elbows on your knees.
- Now slowly try to bend your wrist by bending it towards your body.
- Isolate the wrist and keep the rest of the arm immobile.
- Repeat at least 10 times for both sides.
Try the exercises discussed above to help strengthen your arm muscles and prevent elbow pain from playing tennis. Strengthening the biceps muscles can help you avoid problems in the future. However, any type of forearm exercise should not be started until the inflammation has subsided as the exercise can make the pain worse. It’s best to talk to your doctor before starting an exercise routine to make sure it’s safe and effective.
https://www.sportskeeda.com/health-and-fitness/prevent-tennis-elbow-pain-exercises?utm_source=feed&utm_medium=referral&utm_campaign=sportskeeda prevent tennis elbow pain with these exercises