Home Health Tips For Easing Tennis Elbow Pain From Home

Tips For Easing Tennis Elbow Pain From Home

by Louise W. Rice
160 views

Overuse can lead to tennis elbow, also known as laxative epicondylitis. Repetitive strain can cause inflammation or micro-tearing of the elbow tendons. It is most commonly seen in tennis players. It can also affect people who perform repetitive hand and arm movements.

To reduce inflammation, you must stop doing any aggravating actions if you have tennis elbow. Targeted exercises can be used to heal and strengthen the muscles and tendons.

What are the best exercises to treat tennis elbow?

Your forearm muscles can be strengthened to lessen the pain of the tennis elbow. The right exercises will also help improve muscle function and allow you to continue with your daily activities.

Before you begin an at-home workout routine for your tennis elbow, make sure to talk to your doctor. These eight exercises can be used to reduce soreness and improve function.

1. Wrist extension hold

Your wrist and finger extensors keep your wrists steady during movement. These muscles must be strong and flexible. You can build strength by contracting your muscles for short periods of time.

  1. Your forearm should be supported on a table. Your elbow should be bent at 90 degrees with your palm facing downward.
  2. Lift your fingers and hand off the table without moving your arm.
  3. For 10 seconds, keep your fingers and hands raised. Then, place them back on the table.
  4. Repeat the 10th time, holding each one for 10 seconds.

2. Extension of the wrist (elbow bent)

The exercise will reduce strain on your forearms and tendons over time as your muscles are able to support greater force.

  1. Your elbow should be bent at 90 degrees. Your hand should hang over the edge of your table.
  2. With your palm facing down, hold a small weight, water bottle, or can of soup in one hand.
  3. Move your arm without moving your wrist. Lift your wrist as high as you can.
  4. For 1 second, hold this position and then lower your wrist slowly for a 3-second count.
  5. Do three sets of 10 repetitions. Take 1 second to raise your wrist and 3 seconds to lower it each time.

3. Extension of the wrist (elbow extended)

When your elbow is extended, your wrist extensors will have to work harder in order to stabilize your wrist. This move, like the one above, helps to strengthen these muscles.

  1. Your elbow should be extended straightening and your forearm should be supported on the table. Your hand should hang over the edge of your table.
  2. With your palm facing down, hold a small weight, water bottle, or can of soup in one hand.
  3. You can lift your wrist as high as you want without moving your arm.
  4. For 1 second, hold this position and then lower your wrist slowly for a 3-second count.
  5. Do three sets of 10 repetitions. Take 1 second to raise your wrist and 3 seconds to lower it each time.

4. Wristflexion

For wrist stability, wrist strength is dependent on strong wrist flexors. This exercise will strengthen your wrist flexor muscles.

  1. Your elbow should be bent at 90 degrees. Your hand should hang over the edge of your table.
  2. With your palm facing up, hold a small weight, water bottle, or can of soup in one hand.
  3. Move your arm away from you and bend your wrist towards you.
  4. For 1 second, hold this position and then lower your wrist slowly for a 3-second count.
  5. Do three sets of 10 repetitions. Take 1 second to raise your wrist and 3 seconds to lower it each time.

5. Towel Twist

You will alternate between bending your wrists and extending them. This will strengthen your grip and forearm muscles.

  1. Place your hands on the ends of a small towel that has been twisted up in your hands and place them in your chair. Your elbows are extended.
  2. As if you were wringing water from a towel, twist your hands in opposite directions. If one wrist moves upward, the other should follow suit.
  3. Repeat 20 times in each direction.

6. Pronation and supination

Other forearm muscles assist the wrists in supination (turning your palms up) or pronation (turning your palms down) in addition to wrist extensors. These muscles can be strengthened to improve wrist stability.

  1. Your forearm should be supported on a table. Keep your elbow bent at 90 degrees and your thumb facing upwards. Your hand should hang over the edge of your table.
  2. With your palm facing inward, hold a small weight, water bottle, or can of soup in one hand.
  3. Move your arm away from the table by turning your wrist and forearm until your palm faces up.
  4. For 1 second, hold this position and then slowly return to your starting position.
  5. Next, rotate your wrist and forearm until your palm is facing downward.
  6. For 1 second, hold this position and then slowly return to your starting position.
  7. Do 3 sets of 10 repetitions. Alternate between turning your palm up or down.

7. Ball squeezes

Tennis elbow can be aggravated if your grip strength isn’t sufficient. You can prevent further discomfort by strengthening your grip.

  1. You can hold a rubber stress ball in one hand.
  2. Place your fingers and thumbs around the ball to squeeze as hard as possible.
  3. For 10 seconds, hold the squeeze and then release your hand.
  4. Repeat the 10th time, but hold for 10 seconds every time.

8. Stretch your fingers and wrists

Tension can be created by tennis elbow. Your muscles are pulled tighter because of the inflamed, tender tendons. This muscle tension can be relieved by stretching your wrist and finger extensors.

  1. Keep your palm down and extend your arm out in front of your face so your elbow is straight.
  2. Place your hand on the ground and bend your wrist towards it.
  3. Your other hand should be used to bring your fingers toward your body. The top of your forearm and hand should feel stretched.
  4. For 15-30 seconds, hold your arms straight and then let go.
  5. Repeat the process three to five more times.

What causes tennis elbow?

One of the most common repetitive strain injuries is the tennis elbow. The tendons connecting muscles to bone can get inflamed if they are stressed. Tennis elbow is caused by inflammation of the tendons connecting to your elbow joint.

Tennis elbow is often caused by other racquet sports activities. It can also be caused by the repetitive arm and hand movements and excessive playing of online casino games NetBet.

When you are gripping or doing arm and hand movements, the finger and wrist extensors move and stabilize your wrists. People in certain occupations can easily overwork these muscles. These include plumbers, chefs, carpenters, and construction workers. These jobs involve a lot of repetitive movement, gripping, and heavy lifting.

Is there any other treatment for tennis elbow at home?

There are many home treatment methods that can be used to reduce tennis elbow symptoms like soreness, weak grip strength, and stretching. These include:

  • To reduce strain on your elbow, you can restrain from aggravating activities
  • Ice can be applied to your elbow outside to reduce pain and inflammation
  • To reduce pain, you can take non-steroidal anti-inflammatory drugs (NSAIDs )
  • A counterforce brace is worn to relieve stress from the tendons

Conclusion

The tennis elbow is an injury from overuse. To reduce inflammation, you should first rest. During this time, you may also benefit from pain relievers and ice.

Strengthening exercises can help your wrist and fingers function better when your elbow is less painful. Forearm muscles can be strengthened to support daily activities with proper rehabilitation.

More Articles To Read