People call this injury tennis elbow because it strains the muscles and tendons that a person would use when holding a tennis racket. The reality is that most people with "tennis elbow" did not develop the injury from playing tennis or any other sport for that matter. A number of activities can cause this problem, any occupation with a repetitive activity like a carpenter, painter or plumber.
Tennis elbow is a common injury that reaches far beyond the court. If you think you have tennis elbow be sure to book in an appointment with your physical or occupational therapist first. Once you have the ok, here are 5 exercises for tennis elbow recovery to do at home for strength and recovery.
When you put your hand up as in the hand motion of "stop" you are using your wrist extensors which are a group of muscles in charge of bending the wrist. These muscles are very small and can be over used because of the repetition of certain motions, such as tennis, other racquet sports and various occupations.
- Sit in a comfy chair holding a small dumbbell or improvise with a can of soup. Rest your elbow comfortably on your knee while pointing the face of your palm down.
- Begin to curl your wrist toward you body extending it as you do so, making sure to keep your palm facing downward. This may be too challenging for you depending on your injury so you can drop the weight if necessary.
- Do this exercise 10 times with each wrist
- Remember to try and keep the movement to your wrist only so as to focus the attention on those small muscles. Try to hold the rest of your arm still.
How to properly execute a wrist turn exercises for tennis elbow recovery:
- position the elbow at a 90º angle
- put your hand out with your palm facing upward
- slowly twist your wrist around until your palm is facing down
- stay in this position for 5 seconds
- do this 10 times
- in total do 3 sets with 10 repetitions
How to do an elbow bend exercises for tennis elbow recovery:
- stand up straight and tall with arms at your sides
- gradually bring your arm upward, bending at the elbow until your hand is touching your shoulder
- maintain this position for 15 to 30 seconds
- do this for a total of 10 times
Wrist Extensor Stretch
- lift your arm directly out in front of your body
- gradually bend your wrist down while keeping your palm facing downward
- using your opposite hand grab your stretching hand and pull it back towards the body, gently, of course
- stay in this position for 15 to 30 seconds
- slowly straighten out the wrist again
- repeat this twice and then do two more sets of 3 repetitions
How to do fist squeeze exercises for tennis elbow recovery:
- grab a rolled-up towel, sock or ball that you have handy and place it in the palm of your hand
- wrap your fingers around the chosen item to form a fist
- squeeze tightly for 10 seconds
- continue for a total of 10 repetitions
There are many more exercises that you can find online or get from a medical professional but the most important thing is to do something. Take action if you are in pain and gain long term recovery as your reward.
To assist you in the healing process you can consider adding magnetic therapy into the mix with a Magnetic Elbow Support. With a 28-Day-Money-Back-Policy there's no loss involved except maybe losing your pain.
Disclaimer: This blog provides general information and discussion about magnetic therapy, pain relief, health and related subjects. The words and other content provided in this blog, and in any linked materials, are not medical advice. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care worker.Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or 000 immediately.The views on this blog and website have no relation to those of any academic, hospital, practice or other institution with which the authors are in association with.