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tennis elbow

Physiotherapy treatment for Tennis Elbow

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What Causes Tennis Elbow?

Tennis Elbow can be caused due to the stress applied on tendons. The common cause for such stress or strain could be due to repetitive wrist and arm motions. Pain is experienced on the outside of the elbow and often noticed on the forearm and wrist too. Initially, the pain will start in the elbow and then spread up to the wrist.

Symptoms of Tennis Elbow

Primary symptoms are swelling and pain. Some might experience mild discomfort while you move your arm, or might be worse sometimes that could even disturb your sleep. Pain occurs in the outside of your elbow and sometimes you may feel tender to the touch.

tennies elbow
Tenderness in this bony area is a sign of Tennis elbow

Repetitive movements of the wrist will make the pain worse and pain could go further down your forearms. The pain might get worse if you continue with movements especially if you’re into weight lifting.

How Physiotherapy could be beneficial in treating tennis elbow?

Physiotherapy could be very beneficial in treating severe and acute cases of tennis elbow. In usual cases, most people neglect the pain thinking that it might go away sometime. They only consult physio only if the pain is constant and becomes worse day by day. Here are some of the objectives where physiotherapy could be beneficial:

  • Reduce pain
  • Retarding muscle atrophy
  • Improving flexibility
  • Improving motor endurance, and
  • Facilitate in resuming to sports or other activities

Treatment for tennis elbow takes six months to two years of time to recover completely. However, in the majority of cases, the pain is recovered fully within a year.

Simple exercises for tennis elbow

  1. Wrist turn

    • Bend the elbow and hold out your hand, palm up.
    • Slowly turn your wrist such that your palm is should face down.
    • Hold for 5 seconds, and then release slowly.
    • Perform 3 sets of 10 repetitions.
  2. Wrist turn with lightweight

    This exercise will focus on your supinator muscle. Supinator muscle is the muscle in the forearm that attaches to the elbow.
    • Hold the weight in your palm and rotate the arm outward while turning your palm up and vice versa.
    • Repeat this 20 times on both sides.
    • Make sure that the movement is only in your lower arm, while your upper arm and elbow must be still.
  3. Wrist extension

    This exercise focus on wrist muscles that are responsible for bending the wrist. These muscles are connected to the elbow and are often subjected to overuse especially during sports that involve racquets.
    • Hold lightweight with your palm facing upwards.
    • Bend your wrist slowly towards you.
    • Hold it for 5 seconds, and release.
    • Perform 3 sets of 10 repetitions.
  4. Wrist flexion

    This usually works exactly opposite to wrist extension. These muscles connect to the elbow are subjected to overuse and lead to pain and inflammation.
    • You can do this by holding lightweight in your palm.
    • Or you simply keep your arm straight in front with your palm facing down, and gently bend your wrist down.
    • Press the hand back towards your body using your other hand and hold for 15–30 seconds.
    • Straighten your wrist.
    • Gently bend the stretching hand backward and pull the fingers back with your opposite hands.
    • Hold for 15–30 seconds.
    • Perform 3 sets with each wrist.

Conclusion

Tennis elbow is caused by strain in the elbow. You might also feel swelling and pain in the elbow. Physiotherapy can help you to relieve pain with effective exercises and customized treatment for tennis elbow. Make sure to consult the physician or the physiotherapist and ease your pain.

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