- Exercises For Tennis Elbow Tendonitis
- Exercises For Tennis Elbow Tendons
- How To Cure Tennis Elbow Yourself
Tennis elbow stretching exercises Stretching exercises for tennis elbow should be performed gently and as soon as pain allows. They should be maintained throughout the rehab program and continued even when the injury has healed.
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- Care Notes
WHAT YOU NEED TO KNOW:
What are tennis elbow exercises?
Tennis elbow exercises help decrease pain in your elbow, forearm, wrist, and hand. They also help strengthen your arm muscles and prevent further injury. Start these exercises slowly. Do the exercises on both arms. Stop if you feel pain.
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Exercises For Tennis Elbow Tendonitis
- Finger extensions: Hold your fingers close together. Put a rubber band around the outside of your fingers and thumb. Spread your fingers apart and then slowly bring them together without letting the rubber band fall off. Repeat 40 times.
- Wrist flexor stretch: Hold your arm straight out in front of you with your palm facing down. Use your other hand to grasp your fingers. Keep your elbow straight and slowly bend your hand back. Your fingertips should point up and your palm should face away from you. Do this until you feel a stretch in the top of your wrist. Hold for 10 seconds. Repeat 5 times.
- Wrist extensor stretch: This stretch is the opposite of the wrist flexor stretch. Hold your arm straight out in front of you with your palm facing down. Use your other hand to grasp your fingers. Keep your elbow straight and slowly bend your hand down. Your fingertips should point down and your palm should face you. Do this until you feel a stretch in your wrist. Hold for 10 seconds. Repeat 5 times.
- Bicep curls: Place your hand under your injured elbow for support. Turn your palm so that it faces up and hold a weight in your hand. Ask your healthcare provider how much weight you should use. Slowly bend and straighten your elbow 30 times.
- Grip: Hold a soft rubber ball or tennis ball in your hand. Squeeze the ball as hard as you can and hold this position. Ask your healthcare provider how long to hold this position. Repeat this exercise as directed by your healthcare provider.
When should I contact my healthcare provider?
- You have increased pain or weakness in your arm, wrist, hand, or fingers.
- You have new numbness or tingling in your arm, hand, or fingers.
- You have questions or concerns about tennis elbow exercises.
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Further information
Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances.
Exercises For Tennis Elbow Tendons
Two of the best exercises for tennis elbow are static stretches and isometric wrist extension. Once the athlete has progressed beyond the initial pain, dynamic exercises can be added to the rehabilitation program. These involve movement of the wrist and are more difficult than isometric exercises; they should usually not be performed until the initial pain begins to settle down. Finger extension, which is spreading the fingers against resistance, is another good exercise for tennis elbow.
How To Cure Tennis Elbow Yourself
Stretching exercises for tennis elbow are important during rehabilitation because flexible muscles reduce the pressure on the joint. An effective tennis elbow stretch can be performed with the patient holding his or her arm out in front of the body. The other hand should grasp the wrist and pull downwards, so that the fingers point towards the feet. Finally, the arm is rotated inwards so the fingers cross the body. This position should be held for at least 30 seconds and repeated regularly.
Aside from stretching, it’s also essential to strengthen relevant muscles in the forearm. This can either be achieved through isometric contraction — where the muscles are tensed against resistance — or dynamic contraction, where movement is involved. Resistance exercises for tennis elbow should usually only be started when the initial pain from the condition is starting to subside.