Tennis elbow syndrome is a painful symptom that can make it difficult to work and perform daily activities. If this condition persists, it will reduce your quality of life. Follow How To Fix Tennis Elbow And 5 Support Exercises for more information on these exercises.
What is tennis elbow syndrome?
Tennis elbow syndrome has many different names. For example tennis elbow syndrome, lateral epicondylitis…. Caused by inflammation at the attachment point of the muscle group in the outer forearm. It is a group of extensor muscles on the outside of the forearm, whose main job is to extend the wrist.
Tennis elbow syndrome is an injury caused by overtraining. The cause comes from repetitive activities. This syndrome is common in racquet sports players. However, it can also occur due to work-related injuries. For example, a painter, a carpenter, a plumber, a computer user, etc.
The prominent signs and symptoms of this syndrome may be:
Burning sensation on the outside of the elbow
Feeling weak when holding
Symptoms will develop over time. And they can get worse over a few weeks or months.
Non-drug treatments include:
Taking non-steroidal anti-inflammatory drugs (NSAIDs)
Wear a splint/compression
The first steps in treating tennis elbow syndrome are rest and reducing inflammation. Applying ice and compression can also help relieve pain and reduce inflammation. Once the inflammation subsides, you can start doing some gentle exercise. The goal is to strengthen the muscles of the forearm and prevent a recurrence. This is the first information in How To Fix Tennis Elbow And 5 Support Exercises.
5 exercises to overcome tennis elbow syndrome
Hand grip exercise
A weak grip is a common symptom of tennis elbow. This can be improved by strengthening the forearm muscles. From there, daily activities are made easier. This is also the first exercise in How To Fix Tennis Elbow And 5 Support Exercises. Supplies to prepare to include a table and a towel.
Sitting position with your forearms resting on the table. Roll the towel. Hold a towel or a small ball in the palm of your hand. Squeeze the handkerchief tightly. Hold that pose for about 10 seconds. Relax and repeat 10 times. Switch sides, do the same with the other arm.
Backside exercise with dumbbells
The supraclavicular muscle is a large muscle of the forearm that attaches to the elbow. It is responsible for the supination of the forearm (rotation of the palm upward). And this muscle is often involved in movements that can cause tennis elbow. Equipment needed to prepare for this exercise includes dumbbells of about 1 kg.
Sit on the chair. Hold a dumbbell about 1 kg vertically in the palm of your hand. Elbows on your pillow. Let the weight of the dumbbells help rotate the arms outwards, palms up. Turn your hand in the other direction until the palm is facing down. Repeat 20 times on each side. Try to move only your underarms. Keep your arms and elbows still.
Wrist stretching exercise
The wrist extensor muscle group is responsible for extending the wrist. These muscles that attach to the elbow area can also be overused, especially during racquet sports. This is also the next exercise in How To Fix Tennis Elbow And 5 Support Exercises. Equipment to perform this exercise includes dumbbells of about 1 kg.
Sit on the chair. Hold dumbbells in hand with palms facing down. Your elbows rest comfortably on your knee joint. Keep your palm facing down. Stretch your wrist by pointing it towards your body. If this is difficult, do the move with no weight. Return to the original position. Repeat 10 times on each side. Try to move only the wrist area. Keep the rest of the arms still.
Towel twist exercise
The Towel twist exercise is the final exercise in How To Fix Tennis Elbow And 5 Support Exercises. The tool only needs a towel.
Sit on the chair. Hold a towel with both hands. Relax your shoulders. Twist the scarf with both hands in opposite directions as much as possible. This pose is similar to squeezing water. Repeat 10 times. Then repeat 10 times in the opposite direction.
Some notes when practicing
Always make sure you consult your doctor before performing exercises. It is very important to have a thorough evaluation by your doctor. Because you need to be ruled out by serious injuries such as torn tendons or muscles.
Do not begin exercises until the inflammation subsides. Because it can make symptoms worse. If it hurts after a workout, you need to rest and apply ice to your elbow and arm. Then discuss it with your doctor. Because making sure you do the exercises correctly.
Often, changing the way you do a daily activity can help relieve symptoms. And your doctor can help determine which movements cause pain. If you already have tennis elbow or are recovering, you can try these exercises. The goal is to strengthen muscles and improve functional activities. These exercises are for reference only.
Make sure you have been examined by a doctor and prescribed appropriate exercises. Strengthening muscles and avoiding repetitive movements is one of the effective preventive measures. These are also important notes in How To Fix Tennis Elbow And 5 Support Exercises.
Hope the article How To Fix Tennis Elbow And 5 Support Exercises will provide useful information for you.