Tennis elbow, also known as lateral epicondylitis, is a common injury involving the muscles and tendons surrounding the elbow joint. This painful condition can hold you back in your active or daily life. But don't worry — help is on the way!
Let’s look at a range of exercises designed to strengthen those tender tendons, alleviate discomfort, and help you regain control of your arm. At Incrediwear, we believe in harnessing the power of informed self-care as a path to recovery, independence, and enhanced overall well-being.
So, grab your sweat towel, and let's get started on a journey to regain strength and functionality.
1. Wrist Extension
Wrist extensions are one of the simplest yet effective exercises to start your routine with. Sit comfortably with your forearm resting on a table or your knee, palm facing down.
With a light weight in hand, slowly extend your wrist upward, then lower it back down. Start with two sets of 10 repetitions and gradually increase as your strength improves.
2. Clench and Release
This exercise helps in strengthening your forearm muscles. Hold a soft stress-relief ball or a soft piece of cloth in your hand. Squeeze tightly, hold for a few seconds, then slowly release. Repeat this 10 to 15 times, ensuring the movement is controlled and steady.
3. Hammer Curls
Hammer curls help strengthen the muscles that support your elbow. Stand up straight with a weight in your hand, your arm by your side, and your palm facing your torso. Keeping your elbow stationary, curl the weight towards your shoulder, then lower it back down. Repeat these curls 10 times each in two sets.
4. Supination With a Dumbbell
This exercise targets the supinator muscle, which gets affected when you have tennis elbow. Hold a dumbbell vertically in your hand, and rest your elbow on your knee with your palm facing upward.
Slowly rotate your forearm to a palm-down position, and then rotate back to a palm-up position. Try to do 10 repetitions for two sets, gradually increasing the weight as your strength allows.
5. Finger Extension
This exercise can be performed using a rubber band. Place the band around your fingers and thumb. Gently spread your fingers apart, stretching the band, then slowly bring them back together.
Repeat this 10 to 15 times. Not only will this help strengthen the muscles in your forearm, but it also aids in improving your grip strength.
6. Towel Twist
Perfect for convenience, as all you need is a standard kitchen towel. Hold either end of the towel with both hands in front of you, then twist it as if you're wringing out water. Do this in both directions to ensure all muscles associated with the movement are targeted. Aim for two sets of 10 twists in each direction.
7. Fist Clench
Poor grip strength is a common symptom of tennis elbow. Improving it can help alleviate the symptoms. Sit at a table with your forearm resting on the table. Hold a rolled-up towel or small ball in your hand, squeeze it for about 10 seconds, then release. Repeat this 10 times.
8. Wrist Flexor Stretch
Stand or sit upright and extend your affected arm in front of you with your palm facing up. With your other hand, gently pull your fingers down, extending the wrist and stretching your forearm muscles. Hold this position for 15-30 seconds, then release. Repeat at least two to four times.
9. Elbow Bend
This simple exercise aids in maintaining the flexibility and mobility of your arm, which can be restricted due to tennis elbow. Stand up straight, keep your arm close to your body, and slowly bend your elbow, reaching your hand to your shoulder.
Hold for a few seconds, then straighten the arm, reaching your hand towards the floor. Repeat this 10-15 times, ensuring smooth movement.
10. Wall Pushups
Besides working on the main group of muscles, keeping the whole muscular system in balance for overall fitness is important. Wall pushups are a good way to achieve this.
Stand facing a wall, placing your palms on it at shoulder height. Keep your feet a little away from the wall and perform slow and controlled push-ups against the wall for 10 to 15 reps.
Maintaining Momentum in Your Tennis Elbow Recovery
Alongside a regular exercise routine, you can employ a few additional strategies to ensure your path to recovery is smooth and effective.
Listen To Your Body
Foremost among these is the ability to listen to your body. While discomfort during rehab exercises is normal, pain should not be overlooked. Understand your body's signals and ensure you take adequate breaks during exercises to prevent overexertion. After all, moderation is key in any form of recovery.
Use Supportive Gear
Additionally, using supportive gear can aid your healing process. Consider using our Elbow Sleeve, an innovative solution designed to soothe aches and support the elbow area. Its versatile design is suitable for both active periods and rest, reducing discomfort whenever you wear it.
Keep Your Entire Arm in Mind
Remember that maintaining the arm’s overall health and strength is crucial during your recovery. It's essential not to neglect the unaffected areas while focusing on the elbow.
Our Arm Sleeve, which is designed to soothe discomfort and support the joint, can provide targeted support to reduce muscle fatigue and maintain performance and recovery.
Combine Strengthening and Stretching
A well-rounded recovery routine involves both strengthening and stretching exercises. While the former builds resilience in your tendons, the latter ensures they stay supple and flexible. This combination can help speed up your recovery and aid muscle health.
Seek Professional Advice
Lastly, while home exercises and self-care are essential, seeking professional advice from a physical therapist or a doctor can provide you with personalized guidance and help you avoid any missteps in your recovery process.
A Final Word
At Incrediwear, our passion lies in fostering active and healthy lifestyles, even amidst challenges like tennis elbow. We know that restoring strength, flexibility, and function to your elbow is not just about healing physically but recovering the freedom to be active in the ways you love. It's about waving goodbye to restricted movements and saying hello to life unhindered by pain.
While the road to recovery may seem daunting initially, with consistent exercise, smart strategies, and, above all, patience, it becomes a manageable journey. So, keep moving, keep stretching, and keep believing in your body's incredible ability to heal.
We’re with you every step of the way.