
09 Apr Physiotherapy Exercises for Tennis Elbow
Tennis Elbow (also known as lateral epicondylitis) is a condition where the tendons that join the forearm muscles on the outside of the elbow are inflamed, and become tender and painful.
It is called ‘tennis elbow’ because your forearm muscles, which attach to the outside of your elbow, become sore from strain.
Causes of tennis elbow:
Tennis elbow can affect your dominant arm, or your non-dominant arm. In some cases, it may affect both arms. Just some of the causes include:
- degeneration of the tendon fibres from muscle overuse
- activities that can lead to overuse or repetitive use of the muscle include: painting, gardening, using a computer mouse or keyboard incorrectly, racquet sports or using a screwdriver
Symptoms include:
- local swelling
- weakness in the forearm
- pain from wrist movements, gripping, opening a door or shaking hands
- tenderness over the lateral epicondyle
- pain around the outside of the elbow that may radiate into the forearm and the wrist
Physio exercises include:
FIST CLENCH
Step 1: Rest your forearm on the table with the palm of your hand facing the ceiling
Step 2: Place a rolled-up towel or small ball in your hand
Step 3: Squeeze the towel or ball and hold for 10 seconds
Step 4: Release and repeat 5 times
SUPINATION WITH WEIGHTS
Step 1: Sit upright in a chair with your elbows bent and upper arm firm against your body
Step 2: Place a dumbbell in your hand, and slowly rotate your forearm until the palm of your hand faces the ceiling
Step 3: Now rotate your forearm until the palm of your hand faces the floor
Step 4: Repeat each direction 10 times
WRIST EXTENSION
Step 1: Sit upright in a chair with your elbows bent, upper arm firm against your body and palm of your hand facing the floor
Step 2: Place a dumbbell in your hand, and slowly bring your hand back towards you
Step 3: Slowly return your hand to the starting position in the direction away from you
Step 4: Repeat each direction 10 times
WRIST FLEXION
Step 1: Sit upright in a chair with your elbows bent, upper arm firm against your body and palm of your hand facing the ceiling
Step 2: Place a dumbbell in your hand, and slowly bring your hand forward towards you
Step 3: Slowly return your hand to the starting position in the direction away from you
Step 4: Repeat each direction 10 times
TOWEL TWIST
Step 1: Sit upright in a chair with both of your shoulders and hands relaxed
Step 2: Twist the towel with both hands in opposite directions
Step 3: Repeat each direction 10 times
WRIST EXTENSION STRETCH
Step 1: Straighten your arm and slowly bring your hand back towards you as to create a ‘stop’ sign
Step 2: Use your other hand to apply a gentle pressure across the palm of your hand and gently pull it back towards you
Step 3: Hold for 30 seconds and repeat 3 times
WRIST FLEXION STRETCH
Step 1: Straighten your arm and slowly push your hand down so that the palm of your hand and your fingers are pointing towards the floor
Step 2: Use your other hand to apply a gentle pressure across the back of your hand to push it towards you
Step 3: Hold for 30 seconds and repeat 3 times
These low impact stretching exercises should alleviate your symptoms. However, if you are looking for more permanent relief, contact us at Edgewater Physiotherapy. Our Prahran clinic is available to attend to your tennis elbow – please book a consult with our professional physiotherapist today.