Tennis Elbow Exercises for Home
An estimated 10 to 50%
of tennis players who play on a regular basis will develop
tennis elbow. This can cause considerable discomfort and disrupt a
players participation in sports or work activities that require forearm
strength. Most patients respond to early conservative measures that
includes physiotherapy.
Physiotherapy for tennis elbow
will likely include ice to help reduce inflammation, ultrasound to
reduce inflammation and break up scar tissue and adhesions, tens for
pain, friction massage to strengthen the tendon and break adhesions,
and a program of stretching and strengthening. Slow passive stretching
to improve range of motion and flexibility, and reduce forces on the
tendon, and gentle strengthening exercises in your pain free range can
be started right away.
Stretching
To stretch the muscles on the
top of the forearm (the extensors) extend the elbow with the palm
facing down, and use your other hand to pull the hand down and out.
Hold the stretch for about 30 seconds, and repeat it every 2 hours
while you have pain. After your tennis elbow has resolved, it's a good
habit to get into doing this stretch prior to and after sports
activities.
Strengthening
Strengthening begins with
wrist curls with light weights. To strengthen the extensor group of
muscles, bend your elbow with your palm facing the floor. Curl your
wrist toward the ceiling, hold the position for 2-3 seconds, then
slowly lower the weight. Start this exercise with a a1 pound weight and
only if you can lift this without pain. If you have pain doing this
exercise, consult your physiotherapist. Perform this exercise for 3
sets of 10 every day. To strengthen additional forearm
musculature, place a heavy rubber band over the
tips of all the fingers as they are held together and stretch the
fingers outward against it. Start with three sets of 10 once
a day.
Remember, this information is
not intended as a substitute for medical advice. If you are having pain
or difficulty performing this exercise consult your physiotherapist.
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