What is Tennis Elbow
Tennis Elbow, or lateral epicondylitis, is inflammation, soreness or pain on the outside of the upper arm near the elbow. This type of injury may be due to a partial tear of the tendon that connects muscle to bone; usually beginning near the fibers at the elbow.
Tennis Elbow Causes
When you use your forearm muscles over and over again, small tears develop in the tendon which eventually leads to irritation and pain where the tendon is attached to the bone at the elbow.
This injury results not only from athletic activity but also from activities that involves repetitive twisting of the wrist.
Tennis Elbow Signs/Symptoms
Radiating pain from the outside of the elbow to the forearm and back of the hand when grasping or twisting.
Tennis Elbow Treatment
First step is to rest 2-3 weeks and take a non-steroidal anti-inflammatory. Then begin strengthening exercises.
Stage 1 – one to two weeks
Reduce pain or soreness by applying ice and compression 60 minutes every 2 hours while taking anti-inflammatory medicine as directed.
Stage 2 – second to third week
Begin stretching and light strengthening exercises gradually increasing weight/resistance; using pain as a guide to determine how much activity is enough.
Wrist Extension Stretch
Place both hands on a table as shown and gently lean forward until a stretch is felt.
Wrist Flexion Stretch
Use the unaffected hand to bend the affected wrist down as shown
Ulnar Deviation Stretch
Grasp your hand and bend it towards the little finger side as shown.
Radial Deviation Stretch
Grasp your hand and bend it towards the thumb side as shown.
Place a rolled up towel in your hand and squeeze. Hold for 10 seconds. Repeat 10 times.
Rubber Band Extension
Expand a rubber band wrapped around your fingers. Hold extension for 3 seconds. 3 Sets of 10 Reps
Ball Jaw Squeeze
With an elastic ball, firmly squeeze it with your first 3 fingers as shown. Hold for 3 seconds. Do 3 sets of 10 reps.
With an elastic ball, firmly squeeze it in the palm of your hand. Hold for 3 seconds. Do 3 sets of 10 reps.
Elastic Bicep Curl
With your arm at your side holding an elastic band, draw up your hand by bending at the elbow. Keep your palm face up the entire time. 3 Sets of 10 Reps
Elastic Triceps Extension
Start by holding an elastic band across your chest with the unaffected arm. Next, pull the band downward with the other arm so that the elbow moves from bent to straight. 3 Sets of 10 Reps
Elastic Wrist Extension
Rest your forearm on your thigh or table with palm facing floor; raise back of hand to ceiling. 3 Sets of 10 Reps
Elastic Wrist Curls
Rest your forearm on your thigh or table, with your palm facing the ceiling. Curl wrist to ceiling. 3 Sets of 10 Reps
Elastic Ulnar Deviation
While holding an elastic band, bend the top wrist upward as shown. The lower hand should remain still. 3 Sets of 10 Reps
Elastic Radial Deviation
Rest your forearm on your thigh or table, with thumb pointed toward ceiling. Cock wrist back and forth. 3 Sets of 10 Reps
Slowly lower a hammer towards the inside and then outside of the body as shown. 3 Sets of 10 Reps