Tennis elbow, or side epicondylitis, is a condition characterised by pain and inflammation in the external part of the elbow caused by overuse or repetitious stress on the forearm muscles. While rest and medical interventions are vital in recovery, targeted exercises can significantly de-emphasise discomfort and strengthen the affected muscles. The best treatment for tennis elbow includes rest, physiotherapy, targeted exercises, pain management, and medical interventions for long-term relief.
These exercises concentrate on perfecting inflexibility, reducing strain, and enhancing the overall adaptability of the tendons and muscles. Incorporating a harmonious exercise routine can expedite mending, help unborn injuries, and restore functionality. Below are some effective exercises to help relieve tennis elbow pain.
Wrist Extensor Stretch
The wrist extensor stretch is a learner exercise to reduce pressure in the forearm muscles and ameliorate inflexibility. Start by extending your affected arm straight before you with your win facing down. Use your other hand to gently pull the reverse of your extended hand over until you feel a stretch along the top of your forearm. Hold this position for 15- 30 seconds and repeat it three times. This stretch helps outstretch the muscles and tendons around the elbow, relieving pressure and promoting better blood inflow to the injured area.
Wrist Flexor Stretch
The wrist flexor stretch complements the wrist extensor stretch by targeting the muscles on the underpart of your forearm. Begin by extending your arm with your win facing overhead. Use your other hand to gently pull your fritters back toward your body, feeling a stretch along the inner forearm. Hold this stretch for 15- 30 seconds and repeat it three times. Regularly performing this exercise can downplay stiffness and reduce the range of stir in your wrist and elbow, pivotal for recovery and precluding unborn strain.
Eccentric Wrist Extension
Eccentric exercises are largely effective for mending and strengthening. For the eccentric wrist extension, sit down and rest your forearm on a table or ham, holding a light dumbbell or a water bottle in your hand. Start with your wrist in an extended position and sluggishly lower the weight. Use your other hand to return the wrist to the starting position and repeat the process. Perform three sets of 10-15 reiterations. This exercise helps strengthen the extensor tendons and muscles, reducing pain and perfecting adaptability against repetitious stress.
Flexion with a Dumbbell
Supination exercises target the muscles that rotate your forearm, which can be simulated during repetitious conditioning. To perform this exercise, sit with your forearm supported on a table or your ham, holding a light dumbbell vertically in your hand like a hammer. sluggishly rotate your hand outward until your win faces overhead, also return to the starting position. Perform three sets of 10-15 reiterations. This movement helps ameliorate the strength and inflexibility of the supinator muscles, reducing strain on the elbow joint and enhancing overall arm function.
Finger Stretch with Rubber Band
The cutlet stretch with a rubber band is a simple yet effective way to strengthen the lower muscles in your hand and forearm. Place a rubber band around your fritters and thumb. Sluggishly open your fritters against the resistance of the band and also relax. Repeat this exercise 15- 20 times in three sets. Strengthening these lower muscles can help distribute the workload more unevenly, reducing strain on the elbow tendons. This exercise is particularly beneficial for individuals who perform tasks involving frequent gripping or pinching movements.
Isometric Wrist Extension
Isometric exercises involve contracting the muscles without moving the joint, which can help reduce pain and maintain muscle strength. For the isometric wrist extension, sit with your forearm supported on a table or your ham and win facing down. Place your other hand on top of your affected hand to produce resistance. Push your affected hand overhead into your other hand without allowing any movement. Hold this compression for a few seconds and repeat it 10 times. This exercise helps palliate pain while maintaining strength in the forearm extensors.
Forearm Pronation and Supination
This exercise improves forearm gyration and strengthens the associated muscles. To perform it, hold a featherlight object like a hammer or dumbbell vertically with your forearm supported on a table or your ham. Sluggishly rotate your hand so your win faces down( pronation), also rotate it back so your win faces up (supination). Perform three sets of 10- 15 reiterations. Regularly rehearsing this exercise enhances the forearm’s functional movement, reducing stress on the elbow during daily conditioning and promoting better tendon health.
Conclusion
Thickness and proper form are essential when performing these exercises. Begin with light intensity and gradationally increase resistance as your pain subsides and strength improves. Always listen to your body and avoid exercises that complicate pain. Warm up before starting your routine and cool down subsequently with gentle stretches to maintain flexibility. However, consult a healthcare professional for substantiated guidance If pain persists or worsens.
Read More: How to do Umrah?
