Repeated swinging of the tennis racquet can do more than earn you sets -- it also can lead to tennis elbow. Also known as lateral epicondylitis, tennis elbow occurs when repetitive stress to the elbow joint results in inflammation at the elbow joint. This causes pain, weakness and difficulty gripping a racquet. If you experience this condition -- or wish to prevent it -- you can engage in exercises to reduce inflammation and enhance strength.
Wrist Extensor Stretch
The wrist extensor stretch helps stretch and strengthen the wrist muscles, helping to relieve tennis elbow pain. Regardless of your injured wrist, it is valuable to stretch both wrists to keep the muscles flexible. To perform the exercise, extend your right arm in front of you, lifting to about shoulder height. Grasp the top of your right hand with your left, using the left hand to push the right toward your chest. You should feel a stretch across the top of your right wrist. Hold this position for 15 seconds, then release the stretch. Rest and perform two to three repetitions. Repeat the exercise to stretch the left wrist.
Wrist Flexion Strengthener
This exercise helps to work the wrist flexors, which help to lift your hand backward and toward the body and enhance your flexibility. Begin by taking a light hand weight -- between 1 and 3 lbs. -- in your right hand. Sit down and rest your elbow on your knee, letting your wrist hang free from the knee. Bend at your wrist to lower your knuckles toward the ground. Slowly pull the hand backward, lifting at the wrist. Pull back as far as you comfortably can and hold the position for 15 seconds. Slowly lower the wrist to your starting position. Repeat 10 times on this side, then switch to repeat the exercise for the left arm.
Pronation/Supination
The pronation/supination exercise involves using a tennis racquet to strengthen the forearm muscles, which can reduce instability in the elbow joint. Start by holding a racquet in your right hand while seated. Grip the racquet from the handle, with the racquet hand pointing up. Keep your right forearm on your thigh as you turn the racquet clockwise, stopping at the 3 o'clock position. Hold his position for five seconds, then rotate upward. Repeat the exercise 10 times, then switch to the left arm. Perform two additional sets throughout the day.
Finger Extension
The finger extension exercise helps stretch the finger and wrist muscles, relieving muscle tension to the elbow. Place a rubber band around all five fingertips, curving the fingertips as if you are holding a ball. Maintain a slight bend in the fingertips as you open them as much as possible. Continue opening and closing the fingertips for 25 repetitions, then perform on the opposite hand. To increase the intensity of the exercise, wrap an additional rubber band around your fingertips.
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