Tennis elbow epicondylitis is simply known as tennis elbow, and it is a condition that arises whenever one experiences strain on the tendons on the elbow. Most of the time, treatment for tennis elbow involves resting at home and taking some over-the-counter medication. However, if you are athletic enough and you would love a quick recovery from the elbow epicondylitis, then you may want to think about combining the treatments with exercises. If this sounds great to you, then below is a brief look at some of the exercises you can potentially consider to help recovery from this condition:
Fist clench
One of the exercises that you can use in conjunction with tennis elbow treatment is fist clenching. This is a simple exercise that requires no equipment apart from a table and a towel. With this exercise, you sit with your forearm resting on a table while holding a rolled-up towel in your hand. You then squeeze the towel in your hand and then hold for about ten seconds. You do this ten times for one hand before switching over to the next one.
Supination with a dumbbell
The supinator muscle is found in the forearm and it is the muscle responsible for attaching the forearm to the elbow and for turning the palm upwards. It is one of the muscles usually involved in movements that may sometimes result in a tennis elbow. With this exercise, you will need a two-pound dumbbell. Sit with the dumbbell holding it vertically in your hand while resting your elbow on your knee. Rotate the arm with the dumbbell outward to turn the palm up, then rotate it back in the opposite direction to turn the palm downwards. Repeat 20 times on each arm, and try to limit the movement only to the lower arm.
Wrist extension
Wrist extensors are the muscles responsible for bending the wrist. They connect to the elbow and sometimes are easily misused. With this exercise, you will need a table and a two-pound dumbbell. While seated on a chair, hold the dumbbell with the palm facing downwards and the elbow rested on the knee. Curl your wrist towards your body then take it back to the starting position. Do this ten times on each wrist while always trying to isolate the movement to the wrist only with the rest of the arm still.
The other exercises you may consider to get relief from this condition include towel twist and fist squeeze. Also, once done with the exercises, you may consider putting on elbow epicondylitis braces to help speed up the recovery or upon recommendation by a doctor.
13 comments on “Exercises to Help With the Recovery of a Tennis Elbow Epicondylitis”
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