13 Physical Therapy Exercises To Get Rid Of That Excruciating Tennis Elbow Pain

Tennis elbow! Quite impressive name but its pain is even more impressing! Jesus! I don’t even want to remember how it was, because lifting my glasses was a tough task to do. Thank God I got rid of it with no magic or painkillers, just exercising! My coach said that not even the strongest painkiller will ease my pain. So, he started to joggle with my arm, back and forth, then with my wrist, and the pain was slowly fading! Well, this happened in days, buy the severe pain was gone in a few minutes.

This way I managed to strengthen my arm’s muscles and tendons, and along with the following exercises I managed to reduce inflammation and get rid of the pain.

1. Wrist Curls

Image Credits: Wrist Curls

Place your right forearm on a table, with your hand hanging over the edge of the table, and your palm facing the ceiling.
Place a 1-pound weight in your hand.
Carefully raise and lower the weight without moving your forearm from the table.
Repeat this 10-12 times.
Repeat the above steps with your left hand.

2. Wrist Turn

Image Credits: Wrist Turn

Bend your left elbow at 90 degrees with your palm facing upwards.
Slowly turn your wrist towards the right, and let your palm face downwards.
Hold for 5 seconds and slowly release.
Do this 10 times.
Repeat the above steps with your right hand.

3. Wrist Flex

Image Credits: Wrist Flex

Stretch your right arm in front of you, with your palm facing down.
Cusp your right hand fingers with your left hand and gently press it down.
Hold for 15 seconds. Pull your wrist up.
Hold for 15 seconds and then release.
Repeat this with your left hand.

4. Fist Clench

Image Credits: Fist Clench

Roll a towel and hold it in your right hand.
Place your right hand on a table.
Now, gently squeeze the towel and hold it for 10 seconds.
Release and repeat 10 times.
Repeat the steps with your left hand.

5. Wrist Deviation

Image Credits: Wrist Deviation

Place your right hand on a table with your palm over the edge.
Hold out your hand like you are going to shake hands with someone.
Now, move your wrist up and down.
Repeat this 10-12 times.
Repeat the above steps with your left hand.

6. Towel Twist

Image Credits: Towel Twist

Sit on a chair and hold a towel with both your hands. Ensure your shoulders are relaxed.
Twist the towel with both your hands in opposite directions as if you are trying to wring it.
Hold it for 3-5 seconds.
Repeat this 10-12 times.

7. Supination With Dumbbell

Image Credits: Supination With Dumbbell

Sit on a chair, rest your elbow on your knee, and hold a 1-pound dumbbell vertically in your hand.
Rotate your wrist and turn your palm up.
Rotate your wrist again and bring your palm down.
Repeat this 15-20 times.
Repeat these steps with your other hand.

8. Ball Squeeze

Image Credits: Ball Squeeze

Sit on a chair and hold a sponge physiotherapy ball in the affected hand.
Squeeze it and hold it for 3 seconds. Release.
Repeat 10 times.

9. Bicep Curls

Image Credits: Bicep Curls

Sit with your legs spread and your right elbow on your right thigh.
With your forearm horizontal to your thigh, hold 1-2 pounds weight.
Slowly bring the weight towards your chest.
Repeat this 10-12 times.

10. Elbow Bend

Image Credits: Elbow Bend

Stand straight with your legs shoulder-width apart.
Slowly bend your elbow and move your arms upwards to touch your shoulder.
Hold for 10-15 seconds.
Slowly lower them.
Repeat this 10 times.

11. Drawing The Sword

Image Credits: Drawing The Sword

Hold one edge of the resistance band with the feet on the uninjured elbow side.
Hold the other end with the hand affected by tennis elbow.
Imagine you are drawing a sword, and pull the resistance band up and outwards.
Repeat this 10 times.

12. Tricep Stretch

Image Credits: Tricep Stretch

Bend your elbow and pull your arm up and backward.
Use your other hand to place it on your injured elbow. Apply gentle pressure on it and pull it backward.
Hold it for 5 seconds and release.
Repeat this 10 times.

13. Finger Extension

Image Credits: Finger Extension

Make a beak shape with your fingers.
Place a rubber band over the finger to hold them together.
Now move your fingers inward and outward.
Repeat this 10 times.

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