Tennis Elbow Part 3

SIX OF THE BEST! EXERCISES FOR TENNIS ELBOW

An exercise program for Tennis Elbow is essential for rehabilitation, management and recovery.

In the rehabilitation stage when lateral elbow pain is new, acute and easily reproducible (i.e. when lifting a cup or kettle, shaking someone’s hand or tapping on your computer) your exercises are best guided by your physiotherapist to avoid over stretching and irritation of pain.

In the management stage; exercises are done for a purpose i.e. to warm up and cool down before exercise or work to allow you to participate in these activities without increasing your pain. Lastly in the recovery stage exercises are used to strengthen the muscles and tendons to be able to handle stress and strain of your day to day activities and sporting recreation.

Exercises are more specific to be able to cope with a 5 set marathon on the court or an 8 hour marathon on the computer.

1. Forearm stretch of finger and wrist extensors
– in sitting or standing
– with your injured arm stretched out in front of you
– fingers point down
– curl fingers towards wrist crease
– bend wrist down using your non-injured hand to apply stretch
– feel stretch, not pain
– hold stretch 10 seconds x 6

2. Elbow Stretch – Flexion
– in sitting or standing
– bend injured elbow up towards chest with thumb pointing towards body
– using non-injured hand stretch in direction of the thumb holding 5 seconds x 3
– stretch in 3 directions thumb across to opposite shoulder, thumb away from body, thumb
– straight towards body
– should feel a stretch not pain

Elbow Stretch -Extension
– use a broomstick, golf stick of tennis racquet, holding on with both hands
– elbow away from your body
– stretch the arms out and down. Hold 5 seconds x 3
– feel a stretch not pain

3. Eccentric Wrist
– in a sitting position with injured elbow supported on table but with wrist over edge of table
– hold onto appropriate weight. This could be 500gm to 7 kg depending on level and stage of injury and repair and level of stretch required. Your physiotherapist will advise you of this
– have your palm facing down whilst you hold the weight
– ensure you are sitting upright and not slouching
– use non-injured hand to lift injured hand up as far as it will go
– release non-injured hand and allow injured hand to lower slowly for 10 seconds – repeat x 10
– gradually increase demand, repetition and load to acquire appropriate strength

4. Squeeze ball
– in sitting or standing
– grab a tennis ball or stress ball
– squeeze ball and hold 20 seconds and slowly release x 10 seconds
– useful to have at your desk

5. Supination / Pronationsitting or standing – ensure good posture
– hold onto broomstick, golf stick, tennis racquet or light weight
– hold ½ way along length of racquet, broomstick or golf stick with arm out in front of you
– slowly turn inwards then outwards. Take 5 seconds to turn in and 5 seconds to return. Repeat x 10. Feel a stretch not pain
– as you get better increase the effort by holding further down the broomstick / racquet etc.4

6. Work / Sports Specific
– Throw a ball in the air and catch with injured hand x 20
– Use a piece of resistance band / tube attach to racquet and then to wall/door
– Grip lightly and complete backhand, forehand and serve, slowly return x 6

 

Always be guided by your physiotherapist. If in doubt call Elizabeth Street Physiotherapy on 96703996 for advice.

1 Star2 Stars3 Stars4 Stars5 Stars (5 rating, 1 votes)
Loading...