5 Exercises To Take Care Of Tennis Elbow

Exercises To Take Care Of Tennis Elbow

Have you recently hit your outer elbow badly? Damage in the outer elbow which leads to excruciating pain refers to tennis elbow. When the tendons, a bridge between the forearm and elbow gets injured due to over indulgence in physical activities which exerts pressure on elbow which then it leads to tennis elbow. These physical activities can be daily chores, playing sports, lifting weights etc. To deal with this pain efficiently, there are some exercises that are beneficial in alleviating painful sensation in elbow to a larger extent.With these simple to perform exercises, Elbow pain is no more a problem now.

In This Article We Will Discuss These Helpful Exercises In Detail:

Stretch Your Wrist

Perform this simple exercise by using the arm which is in good condition. One has to put gentle pressure behind the injured arm and bend itslightly. Be in this position for next fifteen seconds. Release the pressure and now put pressure on the fingers instead of arm and slightly bend it in backward direction. Be in this position for next fifteen seconds.

Stretch Your Wrist

Swinging Your Elbow

This exercise is also very beneficial in relieving pain from elbow. Here you need to smoothly bend the injured elbow such that the palm reaches to the shoulder level. Stay in this position for couple of seconds and straighten your hand.

Swinging Your Elbow

Extend Your Wrist

In this exercise focus will be on the wrist. You need to clasp a handle in the injured hand. Now gently swing the wrist of injured hand in the downward direction for few seconds. Come out of this position and do few more sets of this exercise.

Extend Your Wrist

Squeeze A Rubber Ball

In this exercise you need to squeeze the rubber ball by bending your injured elbow and applying full capacity of your elbow in squeezing it. This stretches the muscles of your elbow to some extent.

Squeeze A Rubber Ball

Flex Your Wrist

In this exercise you need to hold something light weight in your injured hand and let your palm face towards the sky. Now flex your wrist in upward direction for few counts. Gradually increase the weight and do this exercise again.
Treat your pain yourself by following these beneficial exercises. If the pain does not get cured with any of these exercises mentioned above then one needs to immediately consult a good surgeon. If self-treatment fails to work then one can go for surgical assistance.

Flex Your Wrist