Overview

Tennis elbow, also referred to as tennis elbow , is caused by inflammation of the muscles of the forearm that attach to the elbow. It’s usually a results of inflammation of the extensor carpi radialis brevis tendon.

Tennis elbow is an overuse injury caused by a repetitive activity. Although common in racquet sports, it also can be seen in workplace injuries, particularly among painters, carpenters, and plumbers.

According to the American Academy of Orthopedic Surgeons, typical signs and symptoms of lateral epicondylitis include pain and burning on the surface of the elbow and weak grip strength.

Symptoms develop over time and should gradually worsen over weeks or months. Nonsurgical treatment includes:

• rest
• ice
• NSAIDS (such as Advil or Aleve)
• exercise
• ultrasound
• bracing/compression
• steroid injections

The first steps in treating lateral epicondylitis are reducing inflammation and resting the irritated muscles and tendons. Ice and compression can also help reduce inflammation and pain.

Once inflammation subsides, you’ll begin gentle exercises to strengthen the muscles of the forearm and stop recurrence. make certain to see together with your doctor or therapist to work out once you are able to begin therapy exercises.

Shop for over-the-counter pain relievers.

Fist clench

Poor grip strength may be a common symptom of lateral epicondylitis . Improving grip strength by building the muscles of the forearm can help improve ability to perform daily activities.

Equipment needed: table and towel

Muscles worked: long flexor tendons of the fingers and thumb

• Sit at a table together with your forearm resting on the table.
• Hold a rolled up towel or small ball in your hand.
• Squeeze the towel in your hand and hold for 10 seconds.
• Release and repeat 10 times. Switch and do the opposite arm.

Supination with a dumbbell

The supinator muscle may be a large muscle of the forearm that attaches into the elbow. It’s liable for turning the palm upward and is usually involved in movements which will cause lateral epicondylitis .

Equipment needed: table and 2-pound dumbbell

Muscles worked: supinator muscle

• Sit during a chair holding a 2-pound dumbbell vertically in your hand together with your elbow resting on your knee.
• Let the load of the dumbbell help rotate the arm outward, turning the palm up.
• Rotate the hand back the opposite direction until your palm is facing downward.
• Repeat 20 times on all sides .
• Try to isolate the movement to your lower arm, keeping your upper arm and elbow still.

Wrist extension

The wrist extensors are a gaggle of muscles that are liable for bending the wrist, like during the hand signal for stop. These small muscles that connect into the elbow are often subject to overuse, especially during racquet sports.

Equipment needed: table and 2-pound dumbbell

Muscles worked: wrist extensors

• Sit during a chair holding a 2-pound dumbbell in your hand together with your palm facing down, resting your elbow comfortably on your knee.
• Keeping your palm facing down, extend your wrist by curling it towards your body. If this is often too challenging, do the movement with no weight.
• Return to starting position and repeat 10 times on all sides .
• Try to isolate the movement to the wrist, keeping the remainder of the arm still.

Wrist flexion

The wrist flexors are a gaggle of muscles that employment opposite the wrist extensors. These small muscles that connect into the elbow also are subject to overuse, resulting in pain and inflammation.

Equipment needed: table and 2-pound dumbbell

Muscles worked: wrist flexors

• Sit during a chair holding a 2-pound dumbbell in your hand together with your palm facing up and elbow resting comfortably on your knee.
• Keeping your palm facing up, flex your wrist by curling it towards your body.
• Return to starting position and repeat 10 times on all sides .
• Try to isolate the movement to the wrist, keeping the remainder of the arm still.

Towel twist

Equipment needed: face towel

Muscles worked: wrist extensors, wrist flexors

• Sit during a chair holding a towel with both hands, shoulders relaxed.
• Twist the towel with both hands in opposite directions as if you’re wringing out water.
• Repeat 10 times then repeat another 10 times within the other direction.

Warnings

Always consult a doctor before starting an exercise program. It’s important to possess a full evaluation to rule out serious injuries like a muscle or tendon tear.

Don’t begin activities until inflammation has subsided, because it may aggravate the condition. If pain returns after activity, rest and ice your elbow and forearm and consult a physical or occupational therapist to make sure you’re doing the exercises correctly.

Often, changing the way you perform a daily activity can help decrease symptoms and your therapist can assist you determine what movements could also be causing pain.

Takeaway

If you’ve got had lateral epicondylitis within the past or are recovering from it now, try these exercises to assist strengthen your forearm muscles and improve function. Strengthening the muscles and avoiding repetitive motions can go an extended way in helping to avoid this issue within the future.