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TENNIS ELBOW! Strengthening Tutorial & Top Tips

Hi everyone!


As we’re coming into summer many of us are picking up the racquet again so I thought now is the perfect time to talk about Tennis Elbow (Lateral Epicondylitis) and how to manage this common condition.


WHAT IS TENNIS ELBOW?


Tennis elbow is caused by inflammation of the muscles of the forearm that attach to the elbow and is an overuse injury caused by a repetitive activity.


SIGNS TO LOOK OUT FOR:


Pain and burning on the outside of the elbow and weak grip strength.


HOW TO MANAGE:


ICE & REST - to reduce the inflammation use a cold compress or ice the area around the elbow.


MASSAGE - Deep tissue massage is a very effective method of easing tennis elbow and healing it much faster than rest alone. Massage will enhance circulation and combining this with friction therapy to the tendons on the elbow joint.


STRENGTHENING EXERCISES:


1️. FIST CLENCH - using a light dumbbell 0.5-1kg if you have one (a ball can also be used) rest your forearm on a table & squeeze and release the dumbbell (or ball) in your hand for 30 seconds.


2️. WRIST SUPINATION - hold the dumbbell vertically with your elbow resting on your knee or on a surface. Let the weight of the dumbbell rotate the arm outward, turning the palm up. Rotate the hand back the other direction until your palm is facing downward.


Repeat 20 times on each side or continue for 30 seconds.


3️. WRIST EXTENSION - holding the dumbbell in your hand with your palm facing down and rest your elbow comfortably on your knee or surface & extend your wrist by curling it towards your body.


Return to starting position and repeat 10 times on each side or for 30 seconds.


4️. WRIST FLEXION - holding the dumbbell in your hand with your palm facing up and elbow resting comfortably on your knee or surface and flex your wrist by curling it towards your body.


Return to starting position and repeat 10 times on each side or for 30 seconds.


5️. TOWEL TWIST - hold a towel with both hands and shoulders relaxed. Twist the towel with both hands in opposite directions.


Repeat 10 times in each direction or for 30 seconds.


ENJOY!


-Georgia