Do You Suffer From “Tennis Elbow”?
“Tennis elbow” and “golfer’s elbow” can often get confused with one another, but are in fact 2 different conditions. This week I will focus on tennis elbow and what you can do to try and improve. This is a general recommendation and depends on the individual. Tennis elbow or Lateral Epicondylitis is when the forearm muscles, specifically the extensor muscles become inflamed and in some cases micro-torn from overuse. Many activities other then tennis can lead to this condition as well including certain jobs and hobbies, anything that requires repetitive and vigorous use of the forearm muscle and/or extension of the wrist and hand.
This inflammation occurs around the “Lateral Epicondyle” , the outer bony protrusion we feel on the elbow, which is also where the pain and discomfort is felt. Leaving it unattended can lead to permanent injury and chronic pain. Ensuring we are moving in the proper plane and doing movements to strengthen the muscles around this area if they are of high use is key to prevention.
Here are 2 simple ways to help strengthen this area and prevent further symptoms:
“Wrist Extension”
Keep forearm supported and allow wrist to hand off edge. Start relaxed and try to keep shoulder on the working side down and back, focusing strictly on the forearm muscles to do the work. This variation doesn’t necessarily focus on the side of the inflammation, but strengthening the arm evenly as a whole will prevent this type of injury. This also may be where you need to start if the condition.
As light of a weight as you can handle, increasing when able to.
2 sets of 8-10 per side if able to, increasing variably depending on discomfort level.
“Wrist Flexion”
This variation will be much tougher as it specifically targets the main muscle affected, the ECRB (Extensor Capri Radialis Brevis), which helps stabilize the wrist. Start relaxed and try to keep shoulder of the working side down and back, focusing strictly on the forearm muscles to do the work. This variation does focus on the side of the inflammation, but strengthening the affected area to what you can handle will help protect the joint.
As light of a weight as you can handle, increasing when able to.
2 sets of 8-10 per side if able to, increasing variably depending on discomfort level.
https://orthoinfo.aaos.org/en/diseases--conditions/tennis-elbow-lateral-epicondylitis/
Stretching the affected area once you are done these exercise’s or activity of choice that tends to create pain in this area is also important for preventing inflammation. Having the muscles too tight also puts us at high risk for injury.
Now not everyone may be able to perform these exercises, these are just a generic recommendation that usually work in most cases. For an individualized program or more specialized training email me at info@trainingbyrobyn.com or visit my contact page at www.trainingbyrobyn.com :)
Happy Exercising!
Robyn