Healing After Tennis Elbow: Speed Up Recovery With These Exercises

Quick Tips To Quickly Recover From Tennis Elbow

Although most people assume that only athletes can suffer from tennis elbow, the truth is that any person who engages in repetitive behaviors can also experience lateral epicondylitis, the clinical name for the condition. Tennis elbow usually occurs when tendons in the elbow are repeatedly overloaded. Signs that a person might be suffering from the condition include difficulty shaking hands or gripping an object, struggling to turn doorknobs, and an inability to hold cups with handles such as coffee mugs. While most physicians will simply recommend rest, icing the injury, and over-the-counter (OTC) medications, gentle exercises can also help to restore mobility and reduce pain.

The fist clench

The fist clench is a simple exercise that requires little more than a person’s hand, a table or flat surface, and a rolled-up towel. The exercise works to improve grip strength. Begin by laying the forearm flat against the table with the back of the hand facing the tabletop. Hold either a small ball or a rolled towel in the hand. Gently squeeze the towel and hold the position for 10 seconds. Release the grip and repeat 10 times. Repeat the exercises on the other arm as well.

Wrist extension and flexion

Another common symptom of tennis elbow is difficulty raising and lowering the wrist. The wrist extension and flexion are two separate exercises that are simple to complete but improve general wrist strength. To begin the wrist flexion, sit in a chair and use a simple two-pound dumbbell weight. Start with the elbow rested on the knee and the hand facing palm-side up. Gently raise and relax the hand while gripping the dumbbell. Repeat 10 times on each wrist. Adjust the arm so that the palm is facing down to begin wrist extensions. Grip the dumbbell again and gently lower and raise the hand, repeating the exercise 10 times on each wrist.

Finger stretches

Another great low-impact exercise that improves overall hand and wrist strength and only requires a rubber band to complete are finger stretches. To begin, place a rubber band around the fingers and thumb and begin to touch the digits together. Slowly separate the thumb and fingers and repeat 25 repetitions up to three times a day. If the exercise begins to feel too easy, add additional resistance with more rubber bands.

Gentle wrist turns

The goal of tennis elbow exercises is to gently increase mobility and range of motion without further aggravating the injury. Wrist turns are another simple exercise that can be completed anywhere and doesn’t require any equipment. Begin by bending the elbow to a right angle, creating an L shape by the body. With the hand held out and palm up, slowly turn the wrist so that the palm faces down. Hold the position for 15 seconds and repeat three to five times on both sides.

Proactively recovering from tennis elbow

For most people, tennis elbow is a condition that, while uncomfortable, can be easily treated with home care. Common treatments usually include hot and cold therapy along with OTC pain relief medication. But to recover faster, incorporating any of the above gentle exercises can help to heal the injured tendons in the elbow. Additionally, people suffering from tennis elbow should learn how to protect the joints in the arm to prevent the condition from returning. People seeking assistance with learning best practices to avoid tennis elbow should speak with a physician or physical therapist.