Health Warning
Consult a doctor before you start any exercise program. Moreover, it's ideal to have a full evaluation to ensure you do not have any severe injuries that can get worse by taking part in these exercises.
Once your doctor has cleared you for exercise, you must start slow; the progress depends on each individual. While it's good to push yourself, there is no reason why you should push yourself to a point where it harms your health.
Furthermore, it's best to keep an eye on your injury and make sure the inflammation does not come back. If you feel you cannot complete the exercise and are placing excessive strain on your body, it's best to regroup with your doctor or therapist.
Tennis Elbow
Tennis elbow is a common condition that causes pain around your elbow. Clinically known as lateral epicondylitis, it occurs due to overuse of the tendons and muscles in your forearm.
Neurological Treatment of Tennis Elbow:
- Rest
- Ice
- Advil or Aleve - NSAIDs
- Ultrasound
- Exercise
- Compression/Bracing
- Steroid Injections
The first step is to reduce inflammation and rest the muscles and tendons. Once inflammation comes down, you can start with gentle exercise that will help strengthen the muscles. Relieving and preventing further damage.
However, before taking part in any exercises, we suggest you get in touch with your doctor and/or therapist to determine if you are ready to take on therapy exercises for your tennis elbow.
Fist Clench
Equipment Needed: A table & towel
Focus Muscles: Tendons of the fingers and thumb
Poor grip is a common symptom of tennis elbow, to improve your grip you need to take part in some grip strength-building exercises. By building the muscles in your forearms, you can improve performance in daily activities.
- Sit with your forearm on the table.
- Hold the rolled towel or small ball in your hand and squeeze it for 10 seconds.
- Release your grasp and repeat the process ten times.
- Switch hands and repeat the process.
Supination Using Dumbbell
Equipment Needed: Chair and a 2-pound dumbbell
Focus Muscles: Supinator muscle
Your supinator muscle is a large muscle located on the forearm - directly attached to your elbow. It is responsible for helping you turn your palm and is often the cause of tennis elbow.
- Sit on the chair holding the 2-pound dumbbell in your hand.
- Secure your elbow on your knee and raise your hand upwards.
- Rotate the hand outwards holding the dumbbell from its end.
- Repeat the exercise 20 times on each side.
Wrist Extension
Equipment Needed: A table & 2-pound dumbbell
Focus Muscles: Wrist extensors
Your wrist extensors are a group of muscles that help you bend your wrist. Following a similar movement when you display a hand signal for stop. The muscles connected to your elbow are often overused when playing racquet sports.
- Sit on the chair with your 2-pound dumbbell.
- With the dumbbell in your palm, make sure your palm is facing downwards.
- Rest your elbow on your knee, and start curling your wrist towards your body.
- If you find the exercise to be too challenging, you can do it without the weight.
- Repeat the exercise 10 times on each side.
Yours in self-care,
Adrian Wilk
