Lateral epicondylitis, or tennis elbow, can affect anyone. If you perform repetitive motions like typing, painting, hammering nails or lifting weights, you might be at risk for tennis elbow. The condition is a result of overworking the tendons in your forearm. According to the Mayo Clinic, lateral epicondylitis usually hurts on the outside of your elbow, where the tendons attach to the bone. You might have trouble picking things up or turning a door knob. If you have tennis elbow, be sure your doctor approves before you start any new exercise program.
Progression
In the early stages of tennis elbow, it's important to rest the joint for a few days and use ice and ibuprofen to manage the pain and swelling. After the worst of the pain subsides, and when your doctor approves, you can start doing gentle stretching and strengthening exercises, notes the Nicholas Institute of Sports Medicine and Athletic Trauma. It's essential to pay attention to form and avoid using excessive weight at this point.
Resistance Bands
You can use resistance bands to develop strength in your wrists. Fold a resistance band in half and put the ends under your feet. Sit on a chair with your palms facing up and the backs of your hands on your knees. Hold the looped end of the resistance band in the palm of your hand so the band is tight. Curl your wrist up about 10 times.
Flexbar
In early 2009, researchers from the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York City found that these small rubber bars could be used to treat tennis elbow effectively. The technique, reported in the "New York Times," challenges forearms muscles in the lengthening, or eccentric, phase. The method is best taught by a physical therapist -- but to describe it in general terms, you hold the bar at your side in the hand of your bad arm. Twist the top wrist to bring the bar parallel to the floor across the front of your body, then slowly untwist the bar by flexing the wrist of the bad arm.
Tennis Balls
Hold a tennis ball in your hand and gently squeeze it 25 times. Rest, and then do two more sets.
Weight Training
Unfortunately, weightlifting is one of the repetitive stress activities that can trigger tennis elbow. That doesn't mean you can't do it -- but be sure to get your doctor's approval and then pay attention to form. You may need to reduce the weight you're using or reduce the number of sets so that you don't get so tired that you sacrifice form. This is a great opportunity to work the small stabilizer muscles of the forearm with exercises such as wrist pronation and supination with a dumbbell, according to BodyBuilding.com.
Member Comments