By New Horizons Physical Therapy / July 28, 2022

Managing Tennis Elbow

5 Easy Steps

Tennis elbow is the most common overuse syndrome of the elbow. Only 5% of people suffering from tennis elbow actually relate the injury to tennis! It often occurs due to repetitive upper extremity activities such as computer use, heavy lifting, forceful use of forearm, and repetitive vibration.

Tennis elbow will resolve with adequate rest and time. Do your best to avoid pain-provoking activities. Minimize work tasks that require deviated wrist positions, forceful gripping, and highly repetitive movements.

Using a light dumbbell or elastic band, position your forearm on a table with your hand off the edge and palm facing the floor, then slightly extend your wrist towards the ceiling and hold for 30-60 seconds for 3 sets daily. Progress by slowly moving your wrist upwards through a 5 second count, and then slowly moving your wrist downwards through another 5 second count; repeat 3 sets of 10 repetitions daily.

Begin by extending your elbow and turning your palm towards the floor, then use your other hand to push your wrist towards the floor and towards your pinky side simultaneously. Hold for 30-45 seconds and repeat 3 times daily.

Using your thumb, identify the area of tenderness on the outside of your elbow, apply moderate pressure through this area, and oscillate across the tendon in the direction perpendicular to your forearm. Perform for 5 minutes daily.

Position counterforce brace one thumb’s breath below the area of tenderness. Fit should be snug, but comfortable. Use throughout the day during your regular activities.

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