TENNIS ELBOW
Painful condition of Elbow where Pain is more on the outer aspect of elbow
Pain is due to Inflammation or Microtearing of tendons
CAUSES :
- Tennis, Badminton, Table Tennis or other Racquet Sports
- Carpenters, Painters & Plumbers
- Age related between 30-50 years
TREATMENT
Most of Tennis elbow resolves by conservative treatment if diagnosed at early stage. Conservative treatment includes Rest, Tennis elbow band, avoidance of activity aggravating the symptom, Non-Steroidal Antiinflammatory Medications followed by Rehabilitative exercises
EXERCISES FOR TENNIS ELBOW
Wrist Extension Stretch
- Straighten your arm and bend your wrist back as if signaling someone to “stop.”
- Use your opposite hand to apply gentle pressure across the palm and pullit toward you until you feel a stretch on the inside of your forearm.
- Hold the stretch for 15 seconds.
- Repeat 5 times, then perform this stretch on the other arm.
Wrist Flexion Stretch
- Straighten your arm with your palm facing down and bend your wrist so that your fingers point down.
- Gently pull your hand toward your body until you feel a stretch on the outside of your forearm.
- Hold the stretch for 15 seconds.
- Repeat 5 times, then perform this stretch on the other arm
Wrist Extension (Strengthening)
- With palm down, bend your wrist up as far as possible.
- Hold up for 1 count, then slowly lower 3 counts.
- Begin without using a weight and increase the repetitions untilyou can complete 30.
- When you can perform 30 repetitions on 2 consecutive dayswithout increasing pain, begin performing the exercise using a1 lb. weight.
- Follow the same steps above to continue to increase repetitions and weight until you are using a 3 lb. weight and can perform 30 repetitions on 2 consecutive days without increasing pain.
Wrist Flexion (Strengthening)
- With palm up, bend your wrist up as far as possible.
- Hold up for 1 count, then slowly lower 3 counts.
- Begin without using a weight and increase the repetitions until you can complete 30.
- When you can perform 30 repetitions on 2 consecutive days without increasing pain, begin performing the exercise using a1 lb. weight.
- Follow the same steps above to continue to increase repetitions and weight until you are using a 3 lb. weight and can perform 30 repetitions on 2 consecutive days without increasing pain.
Forearm Supination & Pronation (Strengthening)
- Begin with palm facing the side. Slowly turn the palm facing up.
- Slowly return to the start position, then slowly turn the palm down.
- Slowly return to start position. This completes one repetition.
- Begin without using a weight and increase the repetitions until you can complete 30.
- When you can perform 30 repetitions on 2 consecutive days without increasing pain, begin performing the exercise using a 1 lb. weight.
- Follow the same steps above to continue to increase repetitions and weight until you are using a 3 lb. weight and can perform 30 repetitions on 2 consecutive days without increasing pain
Stress Ball Squeeze