Looking to relieve tennis elbow pain? 💪 Try these exercises to strengthen and stretch the affected muscle. Let’s get started!

Tennis elbow, also known as lateral epicondylitis, is a condition that causes pain and inflammation on the outer part of the elbow. Despite its name, tennis elbow can be caused by various repetitive arm movements, not just playing tennis. It is typically caused by overuse or strain of the forearm muscles and tendons that attach to the lateral epicondyle, a bony bump on the outer side of the elbow.

Common symptoms of tennis elbow include pain and tenderness on the outer part of the elbow, weakened grip strength, and discomfort when performing gripping or lifting motions. If you suspect you have tennis elbow, it’s important to consult a medical professional for an accurate diagnosis and personalized treatment plan. In some cases, imaging tests like X-rays or MRI might be required to rule out other conditions.

Exercises to improve tennis elbow generally focus on strengthening the forearm muscles, improving flexibility, and gradually restoring function. Here are a few exercises that might help:

1. Wrist Extensor Stretch:
   • Extend your affected arm in front of you with the palm facing down.
   • Use your opposite hand to gently bend your wrist downward until you feel a stretch on the outer forearm.
   • Hold the stretch for 15-30 seconds and repeat it a few times.
2. Wrist Flexor Stretch:
   • Extend your affected arm in front of you with the palm facing up.
   • Use your opposite hand to gently bend your wrist upward until you feel a stretch on the inner forearm.
   • Hold the stretch for 15-30 seconds and repeat it a few times.
3. Isometric Wrist Extension:
   • Rest your affected forearm on a table or your thigh, palm facing down.
   • Place your opposite hand on the back of your affected hand.
   • Push up with your unaffected hand while simultaneously resisting the movement with your affected hand for about 5-10 seconds. Repeat 10-15 times.
4. Grip Strengthening with Therapeutic Putty or Gripper:
   • Using a soft therapeutic putty or a gripper, perform gripping exercises by squeezing the putty or gripper with your affected hand.
   • Start with a comfortable resistance and gradually increase as your strength improves.
   • Perform several sets of 10-15 repetitions.
5. Wrist Flexor Strengthening with Dumbbells:
   • Sit on a chair with your forearm resting on your thigh, palm facing upward.
   • Hold a light dumbbell in your hand.
   • Slowly lower the dumbbell by bending your wrist and then raise it back up.
   • Start with a light weight and gradually increase as your strength improves.

Remember that it’s important to start with gentle stretches and exercises, and gradually progress as your symptoms improve.

If you experience increased pain or discomfort during any exercise, stop immediately and consult a healthcare professional. Additionally, if your symptoms persist or worsen, it’s recommended to seek medical advice for proper diagnosis and treatment.

-Ascend Fitness Team