Help Heal Your Tennis Elbow with these 6 Simple Exercises
There are many exercises you can do to help with tennis elbow rehabilitation when it comes to strengthening the muscles in the elbow and avoiding possible future injuries.
These exercises can be done in a variety of ways when working with a physical therapist of your choosing - use only gentle movements of the arm at your injury, exercise under supervision or on their own, or mix them up.
Make sure to check out this article for some great exercises for tennis elbow recovery you can start doing today!
6 Best Exercises for Tennis Elbow Rehabilitation
As many people with tennis elbow will tell you, tennis elbow is a difficult injury to rehab from. With that said, certain exercises can help with the healing and rehabilitation process.
Muscles are made of cells. For them to grow, connect and reorganize or strengthen, they need a supportive network of muscles. When an area of the body has been injured, especially joints, tendons, and ligaments—it may not have complete support from among its larger muscles or other stabilizing structures.
With these five exercises, tennis elbow can become a thing of the past and all your hard work will be rewarded with a complete recovery in no time!
Hold a soft object such as a rolled-up towel or small rubber ball in your hand and squeeze it continuously for 10 minutes.
WRIST TURN WITH WEIGHT
Hold a light weight like a small dumbbell. With the elbow resting on your knee, bend your elbow at a right angle. Rotate your arm outward, palm facing up. Twist the wrist around gradually, until the palm is facing downward. Repeat 20 times.
WRIST LIFT WITH WEIGHT
Hold a light weight like a small dumbbell and bend your elbow at a right angle. Keeping your palm facing up, extend your hand outwards, bend your wrist up by curling it towards your body. Return to starting position and repeat 10 times.
WRIST EXTENSION WITH WEIGHT
Hold a light weight like a small dumbbell and bend your elbow at a right angle. Keeping your palm facing down, extend your hand outwards, extend your wrist up by curling it towards your body. Return to starting position and repeat 10 times.
Stand straight with your arm on the side. Slowly bend your arm upwards until it touches your shoulder. Hold the position for 10-30 seconds. Repeat 10 times.
Sit in a chair and hold a rolled-up towel with both hands. Keep your shoulders relaxed. Twist the towel by moving your hands in opposite directions. Repeat 10 times, then do another 10 in the reverse direction.
To help alleviate symptoms it’s important to take a break from your tennis activities and allow your body time to recover. To take advantage of this break from tennis you can try these exercises that target tennis elbow symptoms. Doing these exercises is a great way to keep your pain levels down and recover more quickly.
It's important to always consult with your physician before attempting any exercise program.
If you want to know how to take care of other body parts like your wrist and hand, knees, and ankle don’t forget to check out our blogs.
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Although the information is gathered with great care, please note that the tips given on this website by no means substitute medical advice. If you’re experiencing any pain, consult your healthcare professional immediately and follow his advice regardless of what you’ve learned on this website.