Seven things you can do right now to help eliminate elbow pain from tennis elbow (aka lateral epicondylitis). Stretches and exercises demonstrated by a physical therapist to help you decrease elbow pain and return to doing the things you love. PRODUCTS MENTIONED IN THIS VIDEO
ICE PACK BRACE:
LIGHT DUMBBELL SET:
RESISTANCE LOOPS:
GRIP STRENGTHENING DEVICE:
THERAPUTTY:
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WHAT IS LATERAL EPICONDYLITIS OR TENNIS ELBOW?
Lateral elbow pain (lateral epicondylitis or “tennis elbow”) is a common overuse injury that occurs in the arm. Ironically, I don’t see many people who actually developed the problem playing tennis! Typically any hobby or profession where lots of hand and arm use takes place (weightlifting, plumbers, carpenters, mechanics, etc) is the culprit.
All the muscles that extend your wrist and forearm actually originate on the outside part of your elbow. With overtraining or overuse these muscles can become fatigued and actually damage the tendon that attaches them to the outside of your elbow.
This “over-pulling” from these muscles can cause inflammation and even damage to the tendon that ties these muscles into the outside of your arm.
MODALITIES TO TREAT TENNIS ELBOW PAIN (3:00)
The first thing you should do when treating this problem is try to get inflammation under control. Anti-inflammatory measures include resting your elbow (NOT doing activities that aggravate it), ice (15 minutes, 2-3 times daily), compression, and anti-inflammatory medication.
These should be performed daily until pain subsides.
STRETCHES FOR TENNIS ELBOW
Stretching is another crucial component to help alleviate tension and pain in your elbow and forearm. Stretching should be performed daily in a range that causes a stretching sensation but not pain. The best stretches for lateral elbow pain include:
1. Wrist Extensor Stretch (5:00): Great at alleviating tension in the wrist extensors.
2. Wrist Flexor Stretch (5:41): Oftentimes when your wrist and finger flexors are too tight (common from gripping), they can pull on your wrist extensors and cause this lateral elbow pain. It’s important to stretch them out as well.
3. Lateral Epicondylitis Stretch (6:03): My personal favorite stretch for this condition as it adds forearm pronation to wrist flexion to enhance the stretch even further.
STRENGTHENING EXERCISES FOR TENNIS ELBOW
4. Active Range Of Motion (6:50): Gently move your wrist up and down against gravity resistance in a pain-free range. If this does elicit pain in your elbow you may need to just perform the modalities and stretches for another week or two.
5. Wrist Extensor Eccentrics (7:59): Eccentrics have been proven to be the best way to promote healing in a tendon. This can be performed with a dumbbell or resistance bands/loops.
6. Resisted Wrist Extension (9:48): The final step is to take your wrist joints and forearm musculature through full resisted extension - both pulling up and lowering down.
ONE MORE THOUGHT (10:32)
Typically elbow pain is a manifestation of some deficiency (lack of mobility or lack of strength) in your wrist or shoulder joint. In order to maximally treat your elbow with the best outcomes possible you should also address any deficiency in your shoulder and/or wrist as well.
There you have them! My best tips, advice, stretches and exercises to help alleviate your elbow pain and help you to feel better.
I hope you enjoyed this video and it helped alleviate some of your pain. If you did enjoy it please leave me a “THUMBS UP” like on the video above.
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