Tennis-Elbow

Tennis elbow (also Lateral Epicondylitis) a condition affecting the origin of the tendon of the muscles that extend/straighten the wrist.  There is local tenderness on the outside of the elbow at the Common Extensor Tendon Origin (where the tendon attaches to the bone) and aching and pain in the back of the forearm.  

Tennis elbow is frequently seen in individuals carrying out forceful forearm rotation motions, heavy lifting, and repetitive hammering.  Therefore tennis elbow is definitely not limited to tennis and other racquet sports.

Tennis elbow is a preventable condition if you:

1) Stretch the tight forearm muscles.

2) Modify your technique at play and at work.

3) Identify lateral elbow pain early and initiate the home-stretching program.

4) Seek help sooner rather than later.

Early Identification

If tennis elbow is treated in the early stages, the tendonitis will respond will in physical therapy. Unfortunately patients are often seen when they are in the chronic phase- three months after the initial signs were noticed. When this is the case patience must prevail because often the recovery is a slow process.

  • Stretches

    Wrist flexor: rest hand gently on table palm down. Lean back until a comfortable stretch is felt on the front and inside of forearm. Hold for 20 to 30 seconds. Repeat twice if it feels tight.

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    Wrist extensors: rest hand on table palm up fingers point backwards. Hold for 20 to 30 seconds. Repeat twice if it feels tight.

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  • Extensors

    Palm down, curl dumbbell up then go down. Elbow straight. Progress the dropping speed if no symptoms felt at the end of 30 repetitions.

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    Start Position

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    End Position

  • Flexors

    Palm up, curl dumbbell up then lower the dumbbell until you feel a stretch and reach end range of motion in your wrist. Keep elbow straight.

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    Start Position

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    End Position

  • Hammer Drills

    Start position with elbow bent to 90 degrees.

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    Slowly lower the hammer to full rotation inward.

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    Then rotate hammer to the opposite position until you feel a stretch.

    Then rotate back and forth 30 times.

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  • Hammer Drills with Straight Elbow

    Start position with straight elbow

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    Slowly lower the hammer to full rotation outward.

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    Then rotate hammer to a full rotation inward until you feel a stretch.

    Then rotate back and forth 30 times.

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  • Twist Bar Exercises

    Start position

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    Forearm outward rotation

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    Forearm inward rotation

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    Right wrist twists into flexion and left into extension

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    Right wrist twists into extension and left into flexion

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  • Gripping Exercises

    Start position

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    End position

    Grip and hold for 8 seconds And repeat 30 times

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  • Hand Web Exercises

    Start position

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    Finger flexion (squeezing together)

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    Finger extension (spreading apart)

    Repeat 30 times.

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