Beat Tennis Elbow: Exercises to Get You Back in the Game
Beat Tennis Elbow: Exercises to Get You Back in the Game
The Big Picture
Tennis elbow can be a game-stopper, but with the right exercises, you can manage pain and get back to your favorite sports. Discover effective exercise plans to strengthen your elbow.
Contents
- Why Exercise is Key
- Top Exercises for Elbow Tendinopathy
- Tips for a Successful Exercise Routine
Why Exercise is Key
Exercise plays a crucial role in managing tennis elbow by strengthening the muscles around the elbow and promoting healing. Eccentric exercises, which involve lengthening the muscle under tension, are particularly effective. These exercises can help reduce pain, improve function, and prevent future injuries.
Top Exercises for Elbow Tendinopathy
To manage elbow tendinopathy, start with wrist curls using light weights and gradually increase resistance. Stretching exercises to improve flexibility in the wrist and forearm are also beneficial. Isometric exercises, where you hold a position under tension, can help build strength without aggravating the condition.
Tips for a Successful Exercise Routine
Consistency is key when it comes to exercise for tennis elbow. Aim to perform exercises daily, but listen to your body and avoid pushing through significant pain. Incorporating proper warm-up and cool-down routines can also enhance recovery and prevent further injury.
FAQs
What exercises help tennis elbow?
Eccentric wrist curls and isometric exercises are beneficial.
How often should I exercise?
Aim for daily exercises, but adjust based on your pain levels.
Can exercises worsen tennis elbow?
If done improperly or without rest, exercises can aggravate the condition.
Do I need equipment for these exercises?
Light weights or resistance bands can be helpful but are not mandatory.
Wrapping Up
With consistent exercise, you can manage tennis elbow and return to the activities you love.
Additional References
- Croisier JL, Foidart-Dessalle M, Tinant F, et al. An isokinetic eccentric programme for the management of chronic lateral epicondylar tendinopathy. Br J Sports Med 2007; 41:269.
- Cullinane FL, Boocock MG, Trevelyan FC. Is eccentric exercise an effective treatment for lateral epicondylitis? A systematic review. Clin Rehabil 2014; 28:3.
This article has been reviewed for accuracy by one of the licensed medical doctors working for Doctronic.