Tennis Elbow: Symptoms, Exercises, & Treatments

Tennis Elbow occurs when the tendons connecting the muscles of your arm and elbow become enflamed. Tennis Elbow is caused by repetitive gripping, and can also go by epicondylitis, or golfer’s elbow if the inflammation exists on the inside of the elbow and arm.

Symptoms

If you experience tenderness or pain radiating from the bony knob outside the elbow to the upper and lower arms, you may have tennis elbow. Tennis elbow gets worse when you make a fist or grip an object, raise your hand, lift something, or straighten your wrist. Other symptoms include persistent aching & stiffness around the elbow in the mornings and general soreness in the forearm.

Exercises

Wrist Turn

• Bend your elbow at a right angle and hold your palm upwards
• Turn your wrist slowly so that your palm is facing down
• Hold for 5 seconds then slowly release
• Perform 3 sets of 10 repetitions

Wrist Turn with Weight

• Hold a can of beans or a light weight, straight in front of you, palms down
• Flip your hand and the weight so that your palms are pointed up
• Repeat

Elbow Bend

• Stand up straight and lower an arm to one side
• Bend your arm slowly upwards until your hand is touching your shoulder
• Hold in this position for 15-30 seconds
• Repeat 10x

Wrist Flex

• Arm extended in front and palm facing down, gently bend your wrist downward
• Use the opposite hand to gently stretch your wrist, pulling it toward yourself and holding it like that for 15-30 seconds
• Straighten wrist
• Bend the other way pulling your fingers back and hold for 15-30 seconds
• Perform 3 sets with each wrist

Wrist Lift

• With elbow bent at a right angle, hold a light weight or a can of beans palm up
• Bend your wrist slowly toward yourself and hold for 5 seconds
• Perform 3 sets of 10 repetitions

Treatment

Our line of braces and sleeves for tennis elbow apply firm, consistent, yet gentle pressure to the tendons around the elbow joint while allowing continued activity and a full range of motion.

Elbow Cap	Tennis Elbow Splint	Tennis Elbow Brace with Hot/Cold Pack

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