Tennis elbow, or lateral epicondylitis, is a common painful condition that affects the outer elbow, causing pain and discomfort. It is characterized by inflammation of the flexor tendons that attach to the lateral epicondyle of the humerus, often resulting from repetitive activities or overuse injuries. This condition can significantly impact daily life and sports activities, making even simple tasks like gripping or lifting painful. Physical therapy plays a crucial role in managing and recovering from tennis elbow, as it focuses on tennis elbow exercises to alleviate pain relief, improve strength, and restore function. In this blog, we’ll explore ten specialized exercises designed to help you recover from tennis elbow and get back to your daily activities and sports with confidence through physical therapy for tennis elbow exercises.
What is Tennis Elbow?
Tennis elbow is a form of tendinitis that occurs when the tendons in the elbow become inflamed due to repetitive stress or strain, often as a result of a tennis injury or similar activities. It is commonly associated with sports like racquet sports, but it can also result from activities that involve repetitive arm movements, such as painting, typing, or using tools. Between 1 and 3 percent of the overall population has tennis elbow. Up to 50 percent of tennis players have tennis elbow (but less than 5 percent of tennis elbow cases are related to actual tennis). The condition is characterized by pain and tenderness on the outer elbow, which may radiate down the forearm.
When Do You Need Physical Therapy for Tennis Elbow?
Physical therapy is recommended for tennis elbow when conservative treatments such as adequate rest, ice, and counter-pain medication do not provide sufficient relief. If your symptoms persist or worsen despite these measures, physical therapy can help by targeting the underlying causes of the pain, improving the range of motion, and strengthening the muscles and tendons affected. In some cases, steroid injections or corticosteroid injections may be used, but physical therapy often provides a comprehensive solution for recovery.
What are the Symptoms of Tennis Elbow?
Tennis elbow commonly manifests as pain and tenderness on the outer elbow, discomfort when gripping or lifting items, and a sensation of radiating pain down the forearm. Individuals may also experience weak grip strength in the forearm muscles, along with stiffness and a decreased range of motion in the elbow. Typical symptoms include sharp pain and discomfort during gripping activities.
Benefits of Physical Therapy Exercises for Tennis Elbow
Physical therapy for tennis elbow exercises provides numerous benefits for those suffering from tennis elbow, such as alleviating pain and reducing inflammation, enhancing flexibility and range of motion, and strengthening the muscles and tendons surrounding the elbow. ‘With tennis or golfer’s elbow, you need to settle it down and rest it but after that, the best research and evidence points to exercise as the most effective treatment for healing,’ said Chris Zarski, a clinical assistant professor in the Faculty of Rehabilitation Medicine at Augustana Campus. These exercises also improve overall functional capability and grip strength while simultaneously preventing future injuries by addressing the root causes of the condition.
Physical Therapy Exercises for Tennis Elbow
Here are ten effective physical therapy exercises designed to relieve the symptoms of tennis elbow. These exercises aim to improve strength, flexibility, and overall function in the affected area.
Towel Twist
To perform this exercise, take a towel and hold it firmly with both hands, then twist the towel as if you’re wringing out water, making sure to do this motion in both directions. This exercise effectively strengthens the forearm muscles and enhances grip strength.
Finger Stretch
To perform the finger stretch, extend your arm straight in front of you with your palm facing upward. With your opposite hand, gently pull back on your fingers to create a stretch. This exercise enhances flexibility in both the fingers and the forearm muscles, promoting better mobility and reducing tension in the area.
Stress Ball Squeeze
To perform the stress ball squeeze exercise, take a stress ball in your affected hand and apply a firm squeeze, holding the pressure for a few seconds before releasing it. This exercise is beneficial as it effectively builds grip strength and enhances endurance in the forearm muscles.
Wrist Stretch
To perform the wrist stretch, extend your arm straight out in front of you with your palm facing downward. Take your other hand and gently pull back on your fingers to create a stretch in the wrist. This exercise effectively targets the wrist flexors and extensors, enhancing wrist flexibility and promoting better overall mobility.
Wrist Flexion
To perform this exercise, extend your arm in front of you with your palm facing downward. With your opposite hand, gently press down on the back of your hand to deepen the wrist flexion. This exercise effectively strengthens the muscles responsible for wrist flexion while also helping to relieve tension in the forearm.
Wrist Extension Stretch
To perform this stretch, extend your arm with your palm facing down while using your other hand to gently press down on your fingers to stretch the top of your wrist. This exercise effectively targets the wrist extensors, enhancing flexibility and alleviating pain in the affected area.
Wrist Extension (Strengthening)
To perform this exercise, rest your forearm on a table with your hand extended over the edge, palm facing down. Grasp a lightweight dumbbell and gradually lift your hand upward before slowly lowering it back to the starting position. This movement is effective for strengthening the wrist extensors, which in turn provides crucial support to the elbow joint.
Fist Clench
To perform the fist clench exercise, start by forming a tight fist with your affected hand, holding the position for a few seconds before releasing it. This exercise enhances grip strength and engages the muscles in the forearm, contributing to overall functional improvement in the elbow.
Elbow Curls
To perform elbow curls, begin by holding a lightweight dumbbell with your arm resting at your side and your palm facing upward. Gradually curl the weight upward towards your shoulder, then lower it back down to the starting position. This exercise effectively strengthens the biceps and forearm muscles, contributing to enhanced support for the elbow joint.
Forearm Supination & Pronation
To perform this exercise, hold a lightweight dumbbell with your elbow bent at a 90-degree angle. From this position, rotate your forearm so that your palm faces upward (supination), and then rotate it back down so that your palm faces downward (pronation). This movement not only enhances the strength of the forearm muscles but also increases their flexibility, playing a crucial role in your recovery from tennis elbow.
Tips for Success
To achieve optimal results from your physical therapy exercises for tennis elbow, consistency is essential—be sure to perform them regularly as directed by your physical therapist. Start with lighter weights and progressively increase them as your strength develops. Pay close attention to your body; if you encounter any significant pain or discomfort, it’s important to stop the exercise and consult with your therapist. Additionally, incorporating stretching exercises into your routine will enhance flexibility and help prevent further injury.
Precaution Before Starting Physical Therapy Exercises for Tennis Elbow
Before starting any physical therapy exercises, it’s essential to consult with a healthcare professional to ensure the exercises are appropriate for your condition. They can guide proper form and technique to prevent further injury. Additionally, if you have any underlying health conditions or concerns, discuss them with your therapist before beginning your exercise routine.
Conclusion
Tennis elbow can be a challenging condition, but with the right physical therapy exercises, you can effectively manage and recover from it. Incorporating these ten exercises into your routine, as recommended by Vitality Therapy & Performance, can help alleviate pain, strengthen the affected muscles, and improve your overall functionality. Remember to consult with a physical therapist for personalized recommendations and guidance to ensure the best results.
FAQ’s
Can physical therapy help with tennis elbow?
Yes, physical therapy can be highly effective in treating tennis elbow by addressing the underlying causes of pain, improving strength, and enhancing flexibility.
What is the best exercise for elbow pain?
The best exercise can vary depending on the individual’s condition, but wrist extension and flexion exercises, which strengthen and stretch the forearm muscles, are commonly recommended.
What not to do in tennis elbow?
Avoid activities that exacerbate the pain, such as heavy lifting or repetitive arm movements. Avoid overusing the affected arm and follow your physical therapist’s recommendations for activity modification and exercise.