There has been an increasing number of cases of elbow pain in the young and middle-aged population. Most of these pains arise due to Tennis Elbow. This can occur due to frequent elbow movements in different directions as in tennis and washing clothes. Apart from medications and physical therapy, exercises can play an important role in the case of tennis elbow pain. Following are the best and simple seven home exercises to get relief from tennis elbow pain.
1. Soft Tissue Mobilisation
- Raise one arm straight out in front of the body
- Slightly bend the elbow
- Using the other hand, gently massage over the outer aspect of elbow
- Message a wide area around the elbow
- Massage in circles and in up-down direction
- Do it for 15 to 30 seconds
- Repeat for 10 times on each side
2. Downwards Wrist Stretch
- Raise one arm straight out in front of the body
- Slowly bend the wrist downwards
- Using the other hand, gently push the wrist towards the body
- Hold this position for 15 to 30 seconds
- Now, release and relax
- Repeat for 10 times on each side
3. Upwards Wrist Stretch
• Raise one arm straight out in front of the body
• With the palm facing downwards, slowly bend the wrist upwards
• Using the other hand, gently pull the fingers back towards the body
• Hold this position for 15 to 30 seconds
• Now, release and relax
• Repeat for 10 times on each side
4. Towel Twist
- Hold a towel with both hands.
- Keep your shoulders relaxed.
- Twist the towel with both hands.
- Twist in opposite directions as if you are wringing out water.
- Repeat for 10 times in different directions.
5. Wrist Curl
The wrist extensors are a group of muscles that are responsible 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.
- Sit with your forearm supported.
- Hold heavy rounded object or 1Kg dumbbell.
- Keep your palm facing down.
- Extend your wrist by curling it towards your body.
- Hold for 10 seconds
- Return to starting position
- Try to isolate the movement to the wrist, keeping the rest of the arm still.
6. Hammer Twist (Supination)
The supinator muscle is a large muscle of the forearm that attaches into the elbow. It’s responsible for turning the palm upward and is often involved in movements that can cause tennis elbow.
- Sit with your forearm supported.
- Hold a hammer with your palm down.
- Let the weight of the hammer help rotate the arm outward, turning the palm up.
- Rotate the hand back to the other direction until your palm is facing downward.
- Keep your upper arm and elbow still.
- If rotation is uncomfortable, move your hand closer to the hammer head.
- Repeat for 10 times on each side
7. Fist Clench
Poor grip strength is a common symptom of tennis elbow. Improving grip strength by building the muscles of the forearm can help improve ability to perform daily activities.
- Sit with your forearm supported.
- Hold a rolled-up towel or small tennis ball in your hand.
- Squeeze the towel in your hand and hold for 10 seconds.
- Release the squeeze.
- Repeat for 10 times on each side.
Warnings
Always consult a doctor before starting an exercise program. It’s important to have a full evaluation to rule out serious injuries such as a muscle or tendon tear.
Don’t begin activities until inflammation has subsided, as 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 ensure you are doing the exercises correctly.
Often, changing the way you perform a daily activity can help decrease symptoms and your therapist can help you determine what movements may be causing pain.