Tennis elbow is a painful condition that occurs when the tendons that connect your forearm muscles to your elbow become sore. This takes place when you extend your wrist too much, such as while playing tennis or lifting heavy objects. Tennis elbow can occur in anyone but is common in people who play sports and perform activities, such as weight lifting. It usually affects one arm, though both arms can be affected sometimes.
The pain begins gradually and usually gets worse over time. You may feel a dull ache at the outer side of your elbow when it’s bent and extended. The pain may spread down toward your forearm and wrist. You might feel trouble straightening your hand from this position.
If left untreated, it can take six months or more to heal completely. But there are certain exercises that will surely help in relieving tennis elbow, and some of them are discussed below.
Exercises For Tennis Elbows.
The following workouts will help in relieving tennis elbow.
1. Performing Wrist Curls Exercise.
This is an incredible exercise that works on the extensor muscles of your wrist. To perform this exercise, take a dumbbell in both hands and keep them at your side with palms facing forward. Slowly lift both of the dumbbells up towards your shoulders as far as you can go without bending your elbows and hold for a few seconds before lowering them back to the beginning position. Repeat this exercise 10 to 15 times to get relief from pain.
Besides that, if you are planning to start some exercise in order to improve your overall health and fitness you need to wear a lightweight and high-quality gym outfit so that your workout session should become more productive.
2. Performing Twist Turn With Weight Exercises For Tennis Elbow
In order to perform this exercise you need to start with a lightweight in each hand. Hold one weight in front of your body with both hands by your waistline and palms facing in a forward direction. Bend your elbows so that the weights are below your shoulder height with elbows bent at the right angle. Now slowly rotate your wrists inward, then slowly return back to the beginning position. Perform 10 repetitions on both sides twice daily for at least 30 days.
3. Performing wrist lift palm up exercise.
Exercise can help you recover from tennis elbow by strengthening the muscles that are located around your elbow joint and improving your flexibility in these muscles.
How to perform?
Lie on your back with knees twisted with your feet flat on the ground, hip-width apart. Place one of your hands behind your head and another hand under your lower back with your palm up.
Now slowly lift your hands from the ground so that your elbows are straight, keeping them in line with your shoulders. Hold on to this position for one second at top of the movement before slowly lowering your hands down again to complete one repetition. Perform sets of 10 to 12 repetitions twice daily for best results.
Also, as I discussed before, if you are planning to incorporate some exercise in your exercise routine, make sure to invest in stretchable and high-quality gym attire so that you can make your workout session more productive.
4. Performing wrist extensor flex exercises
Wrist extensor flex exercises help in the recurrence of the Tennis Elbow and also provide a good stretch of your forearm muscles.
How to perform?
1. Stand in such a way that your feet shoulder-width apart, knees slightly bent and arms hanging at your side. Keep your back in a straight position and your shoulders relaxed throughout the workout.
2. Without moving the upper body, raise your left arm straight out in front of you until it is completely extended. Hold it up for a few seconds before getting back to its original position. Repeat this exercise 10 times with each arm for one set. Rest for 30 seconds before doing a second set of 10 reps per arm.
5. Performing fist squeeze exercise
It’s an incredible exercise that will help to increase strength in the forearm muscles and overcome the pain caused by tennis elbow. It’s also a safe workout for people with any type of arthritis or joint problems because it doesn’t put stress on the joints during movement like some other exercises do.
How to perform.
Place both of your hands together in a fist position with your thumbs pointing toward each other. Now squeeze your fists together as hard as possible for at least 15 to 16 seconds, release, and then relax for 30 seconds before repeating again. Perform this workout 5 times every day until symptoms subside completely.
Bottom line.
Although there’s no cure for tennis elbow, there are a number of treatments that can help in relieving symptoms and reduce the risk of further injury. Your doctor may prescribe anti-inflammatory medications or may recommend physical therapy to help you get rid of tennis elbow.
Also, you can also try home remedies and workouts to relieve pain that is associated with tennis elbow.
