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Tennis Elbow Exercises

Tennis Elbow Exercises

What is tennis elbow?
Tennis elbow (lateral epicondylitis) is a condition in which there is pain in tendons from the forearm extensor muscles attach to the bony origin on the outside of the elbow (lateral epicondyle). It is a degenerative condition of the common extensor tendon usually caused by overuse or over loading the tendon, not specifically from playing tennis.

What are the symptoms?
There is pain over the outside of the elbow, which may radiate into the forearm and wrist. The pain usually comes on gradually, and is made worse by repetitive extension of the wrist (moving the back of your hand towards the back of your forearm), rotation of the forearm or gripping activities.
In severe cases, there may be local swelling and some activities, such as making a fist, shaking hands, carrying bags like a briefcase or groceries, lifting saucepans or turning on taps may be painful.

What causes tennis elbow?
Lateral epicondylitis (also known as common extensor origin tendinosis) is due to degeneration of the tendon fibres resulting from overuse of the muscles responsible for bending back (extending) the wrist and lifting the hand.

It commonly occurs in people between the ages of 35 and 55, but does occur in other age groups too.

Although it is commonly called ‘tennis elbow’, the condition is not just caused by playing tennis. It can be caused by many other activities involving repetitive use of these muscles, such as gardening, painting, using a screwdriver or other racquet sports. Using a computer keyboard or mouse incorrectly, particularly with poor posture, can also contribute.
Tennis elbow pain can be long lasting if it is managed inappropriately. The best research evidence shows that manage loading plus gradual progression of exercises combined with physiotherapy treatment is the best way of solving this problem.

Many thanks for PhysioNetwork, here is a good video about different exercises that can help with relieving tennis elbow symptoms.


TENNIS ELBOW REHAB———Elbow pain can be a nuisance. Tom Walters (Rehab Science) shows you some helpful exercise.Keeping up to date with the latest evidence in physio is certainly no easy task… but with our review service you can access a platform that streamlines clinically relevant information from leading experts. Read more about it here:—Tennis elbow (lateral epicondylitis) typically involves pain in the region of the lateral elbow where the common tendon for a number of the wrist extensor muscles attaches. Like other tendon issues, resistance training appears to be helpful in many cases for both reducing painful symptoms and improving the work capacity of the tendon. Here are several strategies that you can try if you are currently experiencing pain in this region..1️⃣Radial Nerve Mobilization: The radial nerve runs through the extensor compartment of the forearm and may be associated with tennis elbow type pain. The specific movement shown here will put the radial nerve on tension and can be a useful technique for decreasing any nerve sensitivity in the region..2️⃣Wrist Extensor Isometrics: Position the arm so that only the wrist and hand are hanging off of the support surface. From here, hold a weight that is challenging and shoot for 4-5 reps of 30-45 seconds. Moderate discomfort is okay while performing exercises that load the tendon. Start with this exercise if your symptoms are more severe in nature and progress to the next one when they dissipate a bit..3️⃣Wrist Extensor (Heavy-Slow) Curls: Move through the full range of motion, which will work the wrist extensors both concentrically and eccentrically. Shoot for 3-4 sets of 6-12 repetitions..4️⃣Arm Curls with Wrist Extensor Emphasis: In this arm curl variation, hold the bar so that the palms are pointed down. When the bar is in the start position, move the wrist into flexion. As the elbows bend and the bar raises, squeeze the wrist extensors so that the wrist is in full extension at the top of the movement. Slowly control the bar and move the wrist in the opposite direction on the way back down.

Posted by Physio Network on Sunday, August 5, 2018