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What is Tennis Elbow?
Tennis Elbow or Lateral Epicondylitis is defined as pain experienced in the outer side of elbow and/or in the forearm due to inflamed muscle tendons. It is an overuse injury which typically occurs due to repetitive wrist and arm motions including gripping or twisting motions. In this condition, the wrist extensor muscle group located close to the outer side of the elbow gets irritated and show signs of inflammation.
It does not necessarily affect only tennis players. Any person engaged in repetitive wrist motions can experience this pain. Females are more prone to this condition than males.
Physiotherapy for Tennis Elbow
Physiotherapy Management can include:
- Pain relieving modalities like Tens and IFT,
- Manual deep tendon release,
- Graduated flexibility and strengthening protocol,
- Joint mobilization,
- Taping to facilitate/inhibit muscles,
- Cryotherapy.
How can you self-manage Tennis Elbow?
- Avoid aggravating wrist activities and apply ice and compression to your elbow,
- Self-release the muscles on the outer side of elbow and forearm with a tennis ball. Slowly roll the ball (in transverse and circular motion) across the muscle belly on the outer side of elbow for 3-5mins. Repeat 2-3 times everyday
- Wear a tennis elbow brace to protect and offload the tendons,
- Follow a dedicated forearm and wrist muscle strengthening program designed by a physiotherapist,
Modify daily activities to limit condition progression
Some useful exercises to help relieve tennis elbow pain:
- Simple elbow and hand exercises
2. Active Elbow extensor stretch
3. Strengthening exercises
Elbow flexion: Begin with holding your arm close to body and later progress with shoulder in 90deg (as demonstrated)
Finger grip strengthening with a rubber band or hair tie.
Wrist flexion and extension with light resistance. Sit on a chair and support your arm on a table so that the wrist is hanging out. Hold the weight in your hand and slowly move it up and down. At home, instead of weights, you can use 0.5ml-1L water bottle as well.
Forearm supination and pronation with light resistance- Bend your elbow to 90o and rotate your lower arm towards your waist and away from it while keeping the wrist steady.
Disclaimer:
These exercises are just a few examples and should be performed with caution.
Consult us today to get a thorough assessment and specialized treatment plan devised according to your needs.