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Physical therapy for Tennis Elbow

 Tennis elbow, medically known as lateral epicondylitis, is a painful condition caused by overuse of the forearm muscles and tendons, leading to inflammation and micro-tears at the outer part of the elbow. Exercise can play a crucial role in the management and rehabilitation of tennis elbow by strengthening the muscles, improving flexibility, and promoting healing. However, it's important to perform exercises carefully and gradually to avoid exacerbating symptoms. Here are some exercises commonly recommended for tennis elbow:


1. Eccentric Wrist Extension:

  •    Hold a lightweight dumbbell or a resistance band in the hand of the affected arm, palm facing down.
  •    Rest the forearm on a table or your thigh with the wrist just beyond the edge, allowing the hand to hang down.
  •    Slowly lower the weight or resist the band's pull by extending the wrist upward.
  •    Perform the lowering phase of the exercise (eccentric contraction) slowly and controlled.
  •    Repeat for 10-15 repetitions for 2-3 sets.

                                        

Tennis Elbow Exercise

2. Wrist Flexor Stretch:

  •    Extend the affected arm in front of you with the palm facing up.
  •    Use the opposite hand to gently bend the wrist of the affected arm downward until you feel a stretch in the forearm.
  •    Hold the stretch for 15-30 seconds.
  •    Repeat 2-3 times, gradually increasing the stretch.

    

3. Wrist Extensor Stretch:

  •    Extend the affected arm in front of you with the palm facing down.
  •    Use the opposite hand to gently bend the wrist of the affected arm upward until you feel a stretch in the forearm.
  •    Hold the stretch for 15-30 seconds.
  •    Repeat 2-3 times, gradually increasing the stretch.


4. Forearm Pronation and Supination:

  •    Hold a lightweight dumbbell or a hammer in the hand of the affected arm, palm facing down (pronation).
  •    Slowly rotate the forearm, bringing the palm up (supination).
  •    Then, slowly rotate the forearm back to the starting position (pronation).
  •    Perform 10-15 repetitions for 2-3 sets.


5. Grip Strengthening:

  •    Squeeze a soft rubber ball or a grip strengthener in the hand of the affected arm.
  •    Hold the squeeze for 3-5 seconds, then release.
  •    Repeat 10-15 times for 2-3 sets.


6. Wrist Flexion and Extension with a Resistance Band:

  •    Sit on a chair with the affected forearm resting on your thigh, palm facing up.
  •    Hold one end of a resistance band with the hand of the affected arm.
  •    Extend the wrist upward against the resistance of the band, then slowly return to the starting position.
  •    Repeat for wrist flexion, this time with the palm facing down.
  •    Perform 10-15 repetitions for each direction for 2-3 sets.


Perform these exercises regularly, but stop if you experience increased pain or discomfort. It's also important to consult with a healthcare professional or physiotherapist before starting any exercise program for tennis elbow to ensure it is safe and appropriate for your specific condition. They can provide guidance on exercise progression, proper technique, and additional treatment options if needed. Additionally, they may recommend other interventions such as manual therapy, bracing, or activity modification as part of a comprehensive treatment plan for tennis elbow.

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