Tennis elbow is a condition in which you experience pain and some amount of swelling on the outer side of the elbow, where the bone is prominent. While it is mostly a sports related injury, it can also affect those who regularly use their hands and have excessive hand movement as part of their daily routine.
Physiotherapy can effectively help to reduce the inflammation, as well as bring down the pain. Try the following exercises that can help you build muscle strength as well as prevent the condition from affecting you again.
5 Physiotherapy Exercises To Treat Tennis Elbow
1. Wrist Turn Exercise
- Bend your elbow and place your palm upwards. Turn the wrist in such a way that the palm faces downwards.
- Hold the pose for about 5 seconds and slowly release the pose. Repeat the step for 8 to 10 times with each wrist.
2. Wrist Flex
- Stretch your arm straight so that the palm faces downwards. Slowly bend the palm down by pushing it with the other hand. Hold the pose for at least 20 to 30 seconds.
- Bring your wrist back to the starting position. Now do the same pose but in a reverse way, so that the wrist goes backwards. Repeat the exercise for both hands in the forward as well as the backward motion.
3. Elbow Bend
- Stand straight and place your arm on the side. Start bending one arm upwards, bending it from the elbow.
- Bring it up to the level of your shoulder. Hold the pose for about 10 to 20 seconds then slowly bring it down. Come back to the starting position and repeat with both hands.
4. Eccentric Exercise For Elbow
- Use any simple weight of about 1 to 2 kg. You can even use a jar or something similar from your kitchen. Place your forearm on an armrest or the edge of a table. Hold the weight in such a way that your palm faces downwards.
- Drop down your wrist very slowly. Now start lifting and lowering your wrist very gently. Repeat for about 8 to 10 times with both hands.
5. Tricep Stretch
- Stand straight and bend your arm backwards. Hold the hand with the other hand and give it a slight tug.
- Hold the pose for about 30 seconds and bring your arms to the starting position. Repeat with the other hand.
Simple Tips To Reduce Pain
When you are affected with tennis elbow, it can cause sudden shooting pains in your elbow, arm or wrist. Try the following steps to ease pain and reduce your discomfort:
- Make sure you take enough breaks in between work and give proper rest to your fingers and wrist.
- Use an ice pack or a cold compress the moment you feel any pain. This will help to effectively reduce the pain, as well as any inflammation. Place the pack for at least 10 to 15 minutes to get the best results. After the initial 2 days, you can also start using a warm pack to reduce the swelling and ease pain.
- Keep your elbow at an elevated position as it can help to reduce the pain.
Physiotherapy can greatly help in reducing the pain from a tennis elbow, as well as strengthen your muscles and help you get back to your regular activities faster. You can get in touch with our medical team to book an appointment with our trained physiotherapists.
