Subscribe Feed (RSS)More Tennis Elbow Exercises
November 18th, 2008 by Coach | Filed under Exercise.
The goals in the treatment of Tennis Elbow Injury always go back to avoiding any further inflammation of the overused tissues and allowing them to heal easily while avoiding shrinkage of the affected tendons. It is important to observe how much pain is being felt and to ensure that you veer away from aggravating activities. Compressing or elevating the affected elbow can greatly aid in lessening the swelling. Using ice is also helpful in decreasing the inflammation and relieving pain and muscle spasms.
Below are a few more resistance exercises. These should be pain-free and if you feel even a slight pain while exercising, DO NOT CONTINUE.
Forearm Pronation/Supination
- Hold hammer, wrench, or any similar tool perpendicular to the floor with the injured arm.
- Rotate hand to palm-down position and return to start position.
- Rotate to palm up position; repeat.
- To progress, move hand closer to the head of the hammer.
Ball Squeeze
- Place rubber ball or tennis ball in palm of hand.
- Squeeze 25 times.
Finger Extension
- Place a rubber band around all five finger tips.
- Spread fingers 25 times
- To progress, add a second rubber band or use a thicker one, which will provide more resistance.
All these exercises may be performed for 10 repetitions 3-5 times a day.
Always begin with a maximum of one pound weight. You can move on to 15 repetitions as you progress. Increase the weight only when you can complete 15 repetitions three times easily and, more importantly, without pain. Try to work out on increasing speed as well.
You may do an ice cube massage across the area of tenderness for 5 minutes after performing an exercise. You can also do the ice compress with an ice bag.
