Have you been suffering from tennis elbow and do not have a clue as to what is tennis elbow? Do you wish to know how to treat tennis elbow with simple physical exercises? Then this article may be just what you are looking for.
What is tennis elbow?
Basically there are two types of the condition which are known as tennis elbow. Both these conditions cause pain in different areas of the elbow and forearm. Lateral epicondylitis is the term used to describe what is commonly known as backhand tennis elbow. This type of tennis elbow occurs when damage is done to the tedons that bend the wrist back away from the palm of the hand. This type of the condition causes pain in the outer back side of the forearm.
Medical epicondylitis or what is popularly known as forehand tennis elbow occurs when damage is done to the tendons that bend the wrist toward the palm of the hand. This causes pain on the palm side of the forearm from the elbow toward the wrist. This type of tennis elbow is also known as suit case elbow and baseball elbow.
For most people suffering from tennis elbow simple things like grasping a coffee cup in the morning can be extremely painful and difficult. For relieving tennis elbow symptoms and treatment of this condition, there are a number of surgical and non-surgical options available. In this article I am going to share information on some simple exercises for tennis elbow pain relief.
How to treat tennis elbow with simple exercises?
Here are 3 simple tennis elbow exercises that you can perform yourself. These exercised are aimed at increasing the range of motion, decreasing stiffness, improving mobility and strength of the injured muscles and tendons.
1.Wrist Extension
For this exercise, you will require can of soup or a 1 liter of soda. Place a soup can or 1 liter of soda in hand with your palm facing downward towards the floor. Support your forearm at the edge of a table or on your knee so that only your hand can move. Let the wrist down slowly go past parallel to almost 90 degrees with your forearm and then slowly come back up to parallel with the floor.
2 – Forearm Pronation/Supination
For this exercise make use of a hammer, wrench, or just about anything that you can get a firm grip on. Hold in your hand with forearm supported by the arm of a chair, your knee or coffee table. Rotate hand to palm down position, return to start position (hammer perpendicular to floor), rotate to palm up position, repeat.
3 – Finger Extension
Interweave a thick rubber band around all five fingers. Keeping your elbow as straight as possible (do not overdo) try to straighten and spread your fingers outwards as if you were going to catch a softball. Hold for three seconds, then let your fingers relax naturally; do not close your hand completely. Repeat for 25 repetitions for 3 sets.
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About the Author
Hey, Andrella here. I’ve struggled with tennis elbow for over six months. After doing a lot of research , I’ve found that for relief from tennis elbow symptoms and treatment of this condition there are a number of simple exercises and natural remedies available.There is absolutely no need for you to consider surgery to cure tennis elbow. Natural treatment will help you get rid of the pain once and for all without making use of any medicines or surgery!