Lateral Epicondylitis Exercises That Relieve Pain

in Cures For Tennis Elbow

Elbow Pain

After you receive a diagnosis of tennis elbow, the next step is treatment.

Treatment usually consists of cortisone injections that can help relieve the inflammation. Another treatment is a topical ointment made of nitrous oxides. The disadvantage of using either one of these treatments is potential side effects.

The Type Of Tennis Elbow Treatment That Works Well

Another part of tennis elbow treatment includes physical therapy emphasizing stretching, massage and ultrasound. And there’s always the standard care of using ice and heat, as well.

One big component of your recovery plan is to strengthen the tendons that are so inflamed. This is done with tennis elbow exercises.

Known Positive Results From This Type Of Treatment

In 2009, a study performed in New York City at the Institute of Sports Medicine and Athletic Trauma found that one way to strengthen the connective tissue in those with tennis elbow was to use a large rubber band that cost very little. This rubber band was more like rubber tubing than a rubber band you place around a stack of papers.  The researchers called it a rubber pad.

When used with standard physical therapy and standard medical care of ice and heat, the band was enough to add increased strength and decrease pain so much that the researchers decided not to let the rest of the control group suffer anymore. They let them know the rubber tubing worked.

tennis elbow flexbar
photo credit: nismat

Elbow Tendonitis Exercises Will Eventually Relieve Pain

Exercises for lateral epicondylitis won’t work overnight. They must be performed during the day at least a few times. You will have to incorporate time into your busy schedule to overcome tennis elbow!

However, after a few weeks, you will start to notice that you can do things that you really couldn’t do before. You will clearly see a change occurring.

And although it’s difficult to notice the absence of pain, if you really pay attention to pain and even rate your pain during different activities such as brushing your teeth and hair, gripping cups, tennis balls, and a golf club on a weekly basis, the results will become obvious to you.

Wrist Exercises Are Included In Lateral Epicondylitis Exercises

When you have tennis elbow, it’s important to use wrist extensor exercises, such as the one below.

Wrist Extensor Exercise 1

With your right hand, clasp the top of your left hand and push the left hand in towards the elbow. You will feel a stretch in your wrist.

Hold the position for a few seconds at first, working up to 10 to 15 seconds. Then let go. Repeat 3 times at one sitting, then another 4 times during the day.

Wrist Extensor Exercise 2

One of the most difficult actions for someone with tennis elbow is to hold a weight in your hand. Think about this for a minute – what is the motion you need for holding a weight in your hand? It is one where your fingers clasp around an object.

You can perform a very similar exercise to strengthen the wrist extensors in your hand and wrist.

Grab a ball with your hand. Make sure your palm faces down towards the floor. Next move your wrist upward as if you were getting ready to throw the ball. Move it upward as far as it will go. Then hold this position for a few seconds.

Next lower the ball slowly towards the original position. Repeat 3 times and then do an additional set of 3 exercises four more times during the day.

Wrist Extensor Exercise 3

Grab a broomstick or a dowel about 5 feet long. Standing, hold the dowel in your hand with an outstretched arm. Your grip should be about halfway on the dowel.

Move the dowel down towards the ground slowly and then up again as if you are pointing the dowel outwards. Repeat about 10 times.

A little bit of pain in this exercise is good, but if the pain is great, do however many repetitions you can and then stop. Later on in the day, try again.

Don’t Just Focus On One Type Of Exercise For Lateral Epicondylitis Exercises

There are other muscles besides the wrist extensors that need to be addressed in epicondylitis exercises.

For example, you can’t ignore the wrist flexors, supinators and pronators, and muscles that move the wrist to the left and to the right.

The good news is that when you do wrist extensor exercises, you also do wrist flexion exercises. When you extend your wrist, eventually you have to flex it to get back to a resting position. The same thing is true with supinators and pronators.

Common Sense About Exercising

Whenever you perform elbow tendonitis exercises, make sure that you follow the rules for common sense about exercising:

  1. Don’t overdo it! Overdoing any exercise tears the body up. It also creates free radicals that can damage the bones, muscles, and already inflamed tendons in the body.
  2. Take it easy on yourself when starting. It’s better to proceed slowly with exercises for your tennis elbow and use the beginning time to give your elbow the message that you really won’t compromise it. This way, your body won’t fear exercise.
  3. If you happen to create a lot of pain after exercising, don’t do nothing. Instead, ice the area and take a little extra vitamin C. The vitamin C has been linked with decreased lactic acid after exercise.

Tennis Elbow SecretsThere’s a lot more to exercising your body, and to lateral epicondylitis exercises that you should know.

The book I seriously recommend is Tennis Elbow Secrets Revealed which has helped so many people!

 

 

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