Tennis elbow, or lateral epicondylitis, is a common condition that produces pain and tenderness on the outside of the elbow. Even while it's frequently linked to, well, tennis, it can impact anyone who engages in repetitive activities that put strain on their forearm muscles.
So, if you are in an occupation that involves continuous or repetitive wrist waving, using a mouse or a keyboard for long hours, mopping a floor, or washing utensils, wringing clothes, riding a 2-wheeler, cooking food, writing for long hours, movements mimicking the screwing/unscrewing of a peg, or playing tennis/cricket, this blog is for you!!!
The Fancy Term: Tennis Elbow:
Tennis elbow has often been confused with the game Tennis, whereas this game is not the only culprit. Tennis Elbow or “Lateral Epicondylitis” is the inflammation of the back of your forearm muscles, at a common site near the elbow.
This might be because of the repetitive wrist waving movements, twisting movements of your forearm and wrist, and strong and forceful grips of your hand as in holding an object which is similar to playing a tennis stroke. With Tennis elbow, there is pain and tenderness around the outside part of the elbow, painful wrist, and elbow movements, and in chronic cases, the hand grip might also weaken.
Role of Physiotherapy in Tennis Elbow:
A customized and specific physiotherapy rehabilitation protocol is usually designed by the physiotherapists to ensure the reduction in symptoms and improve functional activities. The most common question asked is - Can I consult a physiotherapist for my Elbow Pain without any other reference? The answer is definitely YES!!
Physiotherapists are qualified healthcare professionals, learned, and equipped to assess and treat tennis elbow. The rehabilitation will help in reducing the pain and inflammation; improve flexibility and range of motion, strengthen the affected muscles and tendons. A few of the exercises are listed below:
Exercises To Be Done For Tennis Elbow Recovery:
- Wrist Extension:
- Bend your elbow to 90 degrees with your forearm supported by a surface and wrist placed at the edge.
- Hold a 1-liter bottle or a weight with the palm facing down.
- Slowly bend the wrist up as far as possible without lifting off the table.
- Gradually bring the wrist to the neutral position.
- Repeat 10-12 times.
- Wrist Flexion:
- Bend your elbow to 90 degrees with your forearm supported by a surface and wrist placed at the edge.
- Hold a 1-liter bottle or a weight with the palm facing up.
- Slowly bend the wrist up as far as possible without lifting off the table.
- Gradually bring the wrist to the neutral position.
- Repeat 10-12 times.
- Forearm Supination and Pronation:
- Bend your elbow to 90 degrees with your forearm supported by a surface and wrist placed at the edge.
- Start with the palm facing to the side. Slowly turn the palm up.
- Gradually bring the palm back to the starting position, now slowly turn the palm down.
- Return to the starting position completing one repetition.
- Repeat the same for 10-12 times.
- Shoulder External Rotations:
- Stand with your arms by your side, elbows bent at 90 degrees.
- Hold a 1-liter bottle or a weight in each hand.
- Slowly rotate your forearms outwards.
- Rotate back and repeat 10-12 times.
- External Rotation With Shoulder In 90 Degrees:
- Stand with your back straight and shoulders relaxed.
- Hold a 1-liter bottle or a weight in each hand.
- Raise your arms overhead to 90 degrees, so your elbow is bent at a right angle and your upper arm is parallel to the floor.
- Keep your elbow bent at 90 degrees and your forearm pointing down to the ground.
- Rotate your forearm outwards until the weight or the bottle faces the ceiling.
- Rotate back to the starting position and repeat 10-12 times.
- Ys:
- Stand with your back straight and arms by your side.
- Hold a 1-liter bottle or a weight in each hand.
- Raise your arms diagonally upwards up to 90 degrees.
- Slowly lower your arms back to the starting position.
- Repeat this exercise 10-12 times.
- Abductions:
- Stand with your back straight and arms by your side.
- Hold a 1-liter bottle or a weight in each hand.
- Raise your arms sideways and upwards up to 90 degrees.
- Slowly lower your arms back to the starting position.
- Repeat this exercise 10-12 times.
Remember:
As you gain strength, always start with smaller resistance or weights, and work your way up.
Not speed or heavy weights, but proper form and controlled movements are what matter.
If you experience any pain, stop, and get individual advice from your physician or physical therapist.
Bonus Tip:
For maximum recuperation and mobility, include frequent stretches for your shoulders, wrists, and forearms in your routine.
With the right care and rest, you can say goodbye to tennis elbow and resume your favourite hobbies without any pain!