Tennis Elbow: An Overview
Tennis elbow, also known as lateral epicondylitis, is a common condition that causes pain and discomfort in the outer part of the elbow. It is often caused by repetitive movements or overuse of the forearm muscles. While it is commonly associated with tennis players, anyone can develop tennis elbow, including athletes, office workers, and individuals who engage in activities that involve repetitive arm movements. To alleviate the symptoms and promote healing, the American Academy of Orthopedic Surgeons (AAOS) recommends a series of exercises specifically designed for tennis elbow.
Why Exercise is Important for Tennis Elbow
Exercise plays a crucial role in the treatment of tennis elbow. When performed correctly, exercises can strengthen the muscles and tendons in the forearm, improve flexibility, and promote healing. Additionally, exercises can help reduce pain and inflammation, prevent further injury, and restore normal function to the affected area.
AAOS Recommended Tennis Elbow Exercises
1. Wrist Extension Stretch
This exercise focuses on stretching the wrist extensor muscles. Start by extending your affected arm in front of you, palm facing down. Use your other hand to gently bend your wrist downward, feeling a stretch in the outer part of the forearm. Hold this position for 15-30 seconds and repeat 3-5 times on each side.
2. Forearm Pronation and Supination
To perform this exercise, hold a lightweight dumbbell or a hammer in your affected hand. Rest your forearm on a table or your thigh, with your palm facing upward. Slowly rotate your forearm outward (pronation) and then inward (supination). Aim for 3 sets of 15 repetitions, gradually increasing the weight as tolerated.
3. Eccentric Wrist Extension
This exercise targets the eccentric strengthening of the wrist extensor muscles. Hold a lightweight dumbbell in your affected hand, palm facing downward. Rest your forearm on a table or your thigh, with your wrist hanging over the edge. Slowly lower the weight by bending your wrist upward, then use your unaffected hand to return to the starting position. Perform 3 sets of 15 repetitions, gradually increasing the weight as tolerated.
4. Tennis Ball Squeeze
Grab a tennis ball or a stress ball and hold it in your affected hand. Squeeze the ball as hard as you can, holding the squeeze for 5 seconds, then release. Aim for 3 sets of 10 repetitions, gradually increasing the intensity of the squeeze.
5. Forearm Flexor Stretch
Extend your affected arm in front of you, palm facing upward. Use your other hand to gently bend your wrist downward, feeling a stretch in the inner part of the forearm. Hold this position for 15-30 seconds and repeat 3-5 times on each side.
6. Wrist Flexor Strengthening
Hold a lightweight dumbbell in your affected hand, palm facing upward. Rest your forearm on a table or your thigh, with your wrist hanging over the edge. Slowly lift the weight by bending your wrist upward, then use your unaffected hand to return to the starting position. Perform 3 sets of 15 repetitions, gradually increasing the weight as tolerated.
7. Finger Extension Stretch
Extend your affected arm in front of you, palm facing downward. Use your other hand to gently bend your fingers upward, feeling a stretch in the fingers and palm. Hold this position for 15-30 seconds and repeat 3-5 times on each side.
8. Wrist Radial Deviation Strengthening
Hold a lightweight dumbbell in your affected hand, palm facing downward. Rest your forearm on a table or your thigh, with your wrist hanging over the edge. Slowly lift the weight by bending your wrist outward, then use your unaffected hand to return to the starting position. Perform 3 sets of 15 repetitions, gradually increasing the weight as tolerated.
9. Active Range of Motion
Gently move your affected wrist in all directions, including flexion, extension, pronation, and supination. Perform these movements for 10-15 minutes, 3 times a day, to maintain mobility and reduce stiffness.
10. Strengthening Exercises for the Shoulder and Upper Back
As tennis elbow can be influenced by weakness or imbalances in the shoulder and upper back muscles, incorporating exercises to strengthen these areas is beneficial. Consult with a physical therapist or healthcare professional to determine the most appropriate exercises for your specific condition.
Conclusion
By following the AAOS recommended tennis elbow exercises, individuals can effectively manage and alleviate the symptoms associated with this condition. It is important to perform the exercises correctly and gradually increase the intensity as tolerated. Additionally, it is advisable to consult with a healthcare professional for a proper diagnosis and personalized exercise program.