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Tennis Elbow Overview: Tennis elbow is an injury to the outside tendons and muscles, occurring due to overuse and repetitive movement. Tennis elbow is also commonly called golfer's elbow. The... |
Tennis Elbow Overview:
Tennis elbow is an injury to the outside tendons and muscles, occurring due to overuse and repetitive movement. Tennis elbow is also commonly called golfer’s elbow. The difference being, golfers elbow refers to the inside of elbow whereas tennis elbow is referred to the outside of the elbow. Nearly one third of the tennis players suffer from this kind of disorder at some or the other point in their careers. The tennis elbow pain is outside (lateral) and is gradual with tenderness felt on joint bone portion. In tennis elbow, movements such as gripping, lifting and carrying becomes troublesome and painful. It is also caused due to excessive leaning on the joint or a direct blow or fall onto the tip of elbow. A lump can be observed and the elbow is often painful when the movements are caused.
Importance of exercises in tennis elbow:
The tennis elbow pain exactly involves at the place where the muscle and tendons insert into the elbow bone. Therefore, the exercise can be undertaken once the tennis elbow injury is healed. This is also helpful even before getting an injury which prevents the tennis elbow. The exercises for tennis elbow help in strengthening the weakened cord of elbow tissues and the muscle. This also does not allow excessive elbow strain and acts as a preventive measure. Although the exercise guards the sufferer by sustaining the healing process and preventing the side effects, it is essential to allow the tennis elbow to heal before starting the exercise. This can be judged by absence of pain or negligible pain, which is the right time to start exercise with. One should indulge in exercises when there is pain, inflammation or restricted movement arising out of stiffness.
Types and Advantages of exercises:
Stretching exercise: The most recommended form of exercise is the stretching exercise, which can be done in three ways. The prayer stretch is a simple version. In this exercise, one has to put both palms together in front of the chest with fingers together. Fingers have to rest under the chin. The palms are to be kept together, and the lower part of hands towards waist. Take a stop when one feels a mild stretch under forearms. This position has to be held for about twenty seconds and repeated for four times. Another is the gentle form of exercise which involves stretching of muscles. This improves wrist flexion, extension and rotation also. The method of exercise is to start with extending the elbow without flexing it to increase the quantum of stretch that is required. One has to hold the stretch for about half a minute and has to repeat this exercise for five to ten times twice in a day. However, care should be taken not to stretch to the point of pain, which may reproduce the symptoms. The controlled stretching prevents stiffness from tennis elbow. The exercises relating to the wrist can be done by gently bending, stretching and rotating it.