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 :

  1. Tennis, Badminton, Table Tennis or other Racquet Sports
  2. Carpenters, Painters & Plumbers
  3. 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

  1. Straighten your arm and bend your wrist back as if signaling someone to “stop.”
  2. 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.
  3. Hold the stretch for 15 seconds.
  4. Repeat 5 times, then perform this stretch on the other arm.

Wrist Flexion Stretch

  1. Straighten your arm with your palm facing down and bend your wrist so that your fingers point down.
  2. Gently pull your hand toward your body until you feel a stretch on the outside of your forearm.
  3. Hold the stretch for 15 seconds.
  4. Repeat 5 times, then perform this stretch on the other arm

Wrist Extension (Strengthening)

  1. With palm down, bend your wrist up as far as possible.
  2. Hold up for 1 count, then slowly lower 3 counts.
  3. Begin without using a weight and increase the repetitions untilyou can complete 30.
  4. When you can perform 30 repetitions on 2 consecutive dayswithout increasing pain, begin performing the exercise using a1 lb. weight.
  5. 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)

  1. With palm up, bend your wrist up as far as possible.
  2. Hold up for 1 count, then slowly lower 3 counts.
  3. Begin without using a weight and increase the repetitions until you can complete 30.
  4. When you can perform 30 repetitions on 2 consecutive days without increasing pain, begin performing the exercise using a1 lb. weight.
  5. 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)

  1. Begin with palm facing the side. Slowly turn the palm facing up.
  2. Slowly return to the start position, then slowly turn the palm down.
  3. Slowly return to start position. This completes one repetition.
  4. Begin without using a weight and increase the repetitions until you can complete 30.
  5. When you can perform 30 repetitions on 2 consecutive days without increasing pain, begin performing the exercise using a 1 lb. weight.
  6. 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