Tennis Elbow – 5 Exercises To Deal With It!

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By Dr. Deep Arya, Physiotherapy,

Due to over activity and strain, sometimes the muscles in the forearm and tendons become strained and sore leading to a condition called tennis elbow. If you suffer from tennis elbow, moving your elbow can be excruciatingly painful. However, there are exercises that you can do in order to deal with such a condition. Few of them are –

Moving elbow for very small movements ie even lifting a cup of tea. Initially, physiotherapy treatment is to be done for the pain to subside then exercises can be done for strengthening the muscles.

1. Stretching of the Forearm
This is an extremely important and effective way to overcome tennis elbow. With continuous stretching of the forearm, the blood flow is increased which thereby quickens the healing process.

2. Use a Dumbbell
Using a lightweight dumbbell and exercising with it can yield positive results. You must hold the dumbbell in the hand and slowly move the wrist up and down for a considerable period of time. This is particularly helpful in treating the strained tendons.

3. Stretching of the Triceps
Stretching your triceps helps to reduce the stiffness that accompanies a tennis elbow. You must bend the stiff arm and touch the back while the good arm must be used to exert some pressure. If repeated daily, this exercise proves to be very helpful.

4. Ball Squeezing Exercise
There are small, inflated balls available which easily fits into the grip of your hand. You must hold the ball in the injured hand and gently squeeze it. This helps in gaining back the strength and mobility which was curbed by the condition.

5. Back Exercises
This exercise helps to increase the strength in the back. In this exercise, you must lie on your stomach and by exerting pressure, raise your hands and place the palm away from the body and hold the thumbs up. This exercise must be repeated in order to enjoy the benefits.



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