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Tennis Elbow

Today we will be offering some advice, exercises and stretches which are good for those suffering with tennis elbow (lateral epicondylitis).

Tennis elbow

Tennis elbow (pain on outside of the elbow) affects tennis players, weight lifters, office workers, builders, gardeners, and people taking up new and repetitive activities such as decorating or playing the violin. Most people with this problem have some pain when lifting pans, opening jars, bending their arm, gripping small objects such as pens, shaking someone’s hand firmly or holding a cup.

What is tennis elbow?

Tennis elbow is an overuse injury which occurs where the tendon which extends the wrist attaches to the outside of the elbow.

Treatments

The best treatment for tennis elbow is frictions, massage, mobilisations combined with exercises. Acupuncture is another effective treatment for tennis elbow too; we offer this at all of our physiotherapy clinics at Basingstoke, Havant and Rowlands Castle, Hampsire.

Please be aware of your body and take advice from your GP before exercising or send an email to enquiries@physio-logical.net for advice and guidance.

 

Elbow Flexion / Extension

               

 

  • Extend your arm with your palm facing up then bend and straighten at your elbow.
  • Repeat 10 times, 3 times a day.

 

 

Wrist Extensor Strengthening (eccentric loading)

 
  • Support your forearm on a table with palm facing down
  • Hold a weight in the hand of your injured side.
  • Use your other hand to bend your wrist up.
  • Then let go of your wrist and use just your injured side to       lower the weight slowly back to the starting position.
  • Repeat 3 sets of 15, 2 times a day

Wrist Extensor Stretch

   

  • Straighten your arm out in front of you
  • Bend your wrist down towards the floor
  • Use your other hand to apply gentle pressure to stretch out the muscles on the top of your forearm
  • Hold for 30 seconds x 2, 3 times a day

 

 

If you are suffering from elbow or any other aches or pains then please get in contact with us via enquiries@physio-logical.net or 07835 712306 and you can book online