5 Strengthening Exercises To Ease That Awful Tennis Elbow Pain

Tennis elbow or lateral epicondylitis is caused by inflammation of forearm muscles, attached by the elbow. This affection is caused by a repetitive activity, very common in racquet sports, painters, plumbers and carpenters.
The symptoms are pain and burning on the outside of the elbow and weak grip strength.

To get rid of this pain first you have to reduce inflammation and rest the irritated muscles and tendons. It may help a lot if you put ice or cold compresses.

It also helps a lot if you try to strengthen the forearm muscles, and you can actually do that with some easy exercises. Practice daily, for 2 weeks the following exercises and you’ll relieve the pain quickly.

1. Fist clench

Image Credits: Fist clench

– Sit at a table with your forearm resting on the table.
– Hold a rolled up towel or small ball in your hand.
– Squeeze the towel in your hand and hold for 10 seconds.
– Release and repeat 10 times. Switch and do the other arm.

2. Supination with a dumbbell

Image Credits: Supination with a dumbbell

– Sit in a chair holding a 2-pound dumbbell vertically in your hand with your elbow resting on your knee.
– Let the weight of the dumbbell help rotate the arm outward, turning the palm up.
– Rotate the hand back the other direction until your palm is facing downward.
– Repeat 20 times on each side.
– Try to isolate the movement to your lower arm, keeping your upper arm and elbow still.

3. Wrist extension

Image Credits: Wrist extension

– Sit in a chair holding a 2-pound dumbbell in your hand with your palm facing down, resting your elbow comfortably on your knee.
– Keeping your palm facing down, extend your wrist by curling it towards your body. If this is too challenging, do the movement with no weight.
– Return to starting position and repeat 10 times on each side.
– Try to isolate the movement to the wrist, keeping the rest of the arm still.

4. Wrist flexion

Image Credits: Wrist flexion

– Sit in a chair holding a 2-pound dumbbell in your hand with your palm facing up and elbow resting comfortably on your knee.
– Keeping your palm facing up, flex your wrist by curling it towards your body.
– Return to starting position and repeat 10 times on each side.
– Try to isolate the movement to the wrist, keeping the rest of the arm still.

5. Towel twist

Image Credits: Towel twist

– Sit in a chair holding a towel with both hands, shoulders relaxed.
– Twist the towel with both hands in opposite directions as if you are wringing out water.
– Repeat 10 times then repeat another 10 times in the other direction.

Image Credits: Med.uio

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