Exercises to Relieve Tennis Elbow

Elbow tendonitis (epicondylitis) is a very pesky problem experienced by both amateur and professional athletes. While both types of players suffer from different kinds of stresses, medial and lateral, the problem is the same – pain and immobility.

Lateral stresses, most common in amateur tennis players, are caused by overuse of the extensor tendons of the forearm. Medial stresses are less common and occur with wrist flexor activities.

Below is a list of exercises that can be helpful in improving your flexibility, strength and endurance to prevent or help you recover from tennis elbow.

• Wrist Extension - With palm facing downward and forearm supported on knee or table, place 1 pound weight in hand. Raise and lower wrist slowly 10 times, repeat 3 times.
• Wrist Flexion – With palm facing upward and forearm supported on knee or table, place 1 pound weight in hand. Bend up and lower wrist slowly 10 times, repeat 3 times.
• Finger Extension – Place a rubber band (or two for more resistance) around all five fingertips. Spread fingers 25 times, repeat 3 times.
• Ball Squeeze - Place rubber ball or tennis ball in palm of hand. Squeeze 25 times, repeat 3 times. If painful, try a folded sponge or piece of foam.
• Massage – This is a great way to stimulate blood flow reduce the creation of damaging scar tissue and can reduce inflammation.
  

Remember, elbow tendonitis isn’t only caused by playing tennis. Golf, racquet ball, baseball and any other activity that puts intense strain on the elbow can cause this malady. Also, tennis elbow can become a chronic condition and should be treated seriously. Consult your physician or schedule a consultation with Empire Health and Wellness Center (518-690-4406) if you experience this condition and before you begin these exercises or any treatment for tendon strains.