4 Exercises to Help Relieve Tennis Elbow Pain
Tennis elbow, also known as elbow tendonitis or lateral epicondylitis, can be painful, but you can treat it at home once the swelling has gone down. By performing specific exercises for tennis elbow, you can enjoy pain relief and prevent the condition from flaring up again.
What Causes Tennis Elbow?
Tennis elbow is caused by motions in the hand or arm repeatedly done over time. The tendons in your elbow suffer from overload where your forearm muscles meet a small bump on the edge of your elbow. When you repeat the same motion over and over, you can stress and tear the tissue where it attaches. Lots of repetitive movements can lead to tennis elbow, including:
- Painting.
- Using a computer mouse.
- Cutting up ingredients for a meal.
- Working with certain tools.
You might be at greater risk of getting tennis elbow if you:
- Play racket sports, like tennis.
- Are between ages 30 and 50.
- Work in fields with repetitive movements, such as plumbing or carpentry.
Exercises for Tennis Elbow Pain Relief
Perform these exercises regularly to get relief.
1. Elbow Bend
While standing, lower your arm to your side. Slowly bend up your lower arm, touching your hand to your shoulder. Your elbow will be bent. Remain in this position for up to 30 seconds. Perform the exercise 10 times.
2. Wrist Flexes
Hold your arm straight out in front of you, palm down. Move your hand up toward you, so your palm is facing forward. With your other hand, pull your fingers toward your body and hold the hand for up to 30 seconds. Let go and allow your wrist to return to the palm-down position. Repeat five to 10 times.
3. Twisting Towel
Grab a kitchen or hand towel and roll it up. Hold each end with one hand. Twist the towel as though you were trying to wring water out of it. Continue to twist in the same direction a total of 10 times. Repeat, moving the towel in the other direction.
4. Grip and Release
Hold something small and soft in your hand, such as a fistful of putty. Squeeze it for 10 seconds and then release it. Repeat 10 times, then switch hands. Do this a couple of times each day.
Still Looking for Tennis Elbow Pain Relief?
Exercises alone may not relieve your pain, but we can help. To get individualized assistance, contact Spine INA and schedule an appointment today.
