Lateral epicondylitis, commonly known as tennis elbow, is characterized by the inflammation caused by the straining of the tendon called the extensor carpi radialis brevis tendon. The extensor carpi radialis brevis tendon connects the forearm to the elbow.
Tennis elbow is a common condition, which affects about 1 to 3% of the adult population(1). Further, the problem is compounded by the fact that the recurrence rate for tennis elbow is 8.5%(2) within 2 years.
Fortunately, you can treat tennis elbow through over-the-counter prescription drugs, and non-surgical therapies can efficiently alleviate the symptoms associated with tennis elbow. Here are a few useful tennis elbow physical therapy exercises that will grant you relief.
[Read: KT Tape for Tennis Elbow]
The first aid that you need to offer for tennis elbow is by reducing the inflammation and resting the swollen tendons and muscles. Thus, apply an ice pack or compression could help in reducing the pain and discomfort in the first instance. Once the inflammation has subsided, you may perform physical therapy for elbow tendonitis.
Here is a list of all the relevant and important physical therapy for tennis elbow:
Tennis elbow can adversely impact your grip strength. Hence, you need to perform this exercise to build your forearm muscles and to improve your grip strength.
Long flexor tendons of the fingers and thumb
Perform 20 reps of Fist Clench 4 times a day, which is to be done 5 to 7 days in a week.
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The supinator muscle is a large muscle present in the forearm that is attached to the elbow. It helps in movements like turning the palm upwards. This muscle is also involved in the movements that cause tennis elbow.
Supinator muscle
NOTE: Try and restrict the movement to your lower arm while keeping your upper arm and elbow absolutely still.
Perform 30 reps of Supination with Dumbbell once a day, which is to be done 5 to 7 days in a week.
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Wrist extensor muscles are responsible for actions involving bending the wrist while signaling a stop sign. These muscles, which are connected to the elbow, are often overused when you play racquet sports.
Wrist extensors
NOTE: Try to restrict the movement to the wrist and keep the rest of the arm still. Do not lock your elbows.
Perform 5 reps of Wrist Extension Stretch 4 times a day, which is to be done 5 to 7 days in a week.
[Read: Technique for Tennis Elbow]
Wrist flexors are the group of muscles that have a movement opposite to wrist extensors. These small muscles are connected to the elbow, and overuse of these muscles could cause pain and inflammation.
Wrist flexors
NOTE: Try to restrict the movement to the wrist while keeping the rest of your arm absolutely still. Do not lock your elbows.
Perform 5 reps of Wrist Flexion Stretch 4 times a day, which is to be done 5 to 7 days in a week.
The Towel Twist can work on your wrist extensor and wrist flexor. The opposing motions strengthen the tendons and the muscles that are weakened due to tennis elbow.
Wrist extensors and wrist flexors
Perform 10 reps of Towel Twist 2 times a day, which is to be done 5 to 7 days in a week.
You should perform this exercise after completing the above strengthening exercise.
Extensor – Digitorum
Four Flexor – the digit minima Brevis, pollicis longus, digitorum superficialis, and digitorum products
NOTE: If you feel your hand is cramping up, release the stress ball and shake your hand gently to relax the muscles.
Perform 10 reps of Stress Ball Squeeze once a day, which is to be done 5 to 7 days in a week.
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You should perform the finger stretch exercise after completing the above strengthening exercise. This exercise alleviates the pain and improves the range of motion of your hands.
Extensor – Digitorum
Four Flexor – the digit minima Brevis, pollicis longus, digitorum superficialis(3), and digitorum products
Perform 10 reps of Finger Stretch once a day, which is to be done 5 to 7 days in a week.
In addition to the elbow physical therapy exercises mentioned above, here are a few tips that will prevent further aggravation of your condition.
See a doctor if you show experience severe pain, swelling, and bruising around the joint.
Tennis elbow can be quite a nuisance that hampers with your normal routine. Thankfully, just including these physical therapy exercises for tennis elbow can positively impact your fight against tennis elbow. You will notice a significant relief in the symptoms and a greater degree of freedom in your movement. Follow this routine regularly. However, do not overstress your muscles and tendons.
Happy healing!
Here are a few frequently asked questions about tennis elbow:
The most common technique to diagnose tennis elbow is by testing for grip strength using a dynamometer. Other methods include Mill’s test, Cozen’s test, and Maudsley’s test.
If all the conventional methods of fixing tennis elbow fail, then you should consider getting surgery.