Tennis elbow is a common condition which is caused by inflammation of the tendons around the elbow. The main symptom of tennis elbow is pain on the outside of the elbow and forearm. It may also cause tenderness, stiffness, and loss of mobility.
Tennis elbow usually gets better by itself over time. However, you can help to speed up the process by using these simple exercises and massage technique. Why not give them a try?
Simple Tennis Elbow Exercises
Here are three simple tennis elbow exercises to try at home:
- Wrist Turns
- Sit or stand with your elbow bent at a 90-degree angle and your palm facing upward
- Slowly turn your wrist so that your palm is facing downward
- Hold this position for a few seconds then gently release
- Do 3 sets of 10 reps
Variation: Weighted Wrist Turns
- Repeat the above exercise but hold a light weight in your hand. This could be a small dumbbell, a water bottle, or a can of soup
- Wrist Curls
- Bend your elbow at a 90-degree angle with your palm facing upward
- Hold onto your weight from the previous exercise
- Keeping your forearm straight, slowly bend your wrist toward your body
- Hold for a few seconds then release
- Do 3 sets of 10 reps
- Elbow Bends
- Stand up straight and let your arms hang by your sides
- Slowly bend your arm up and touch your shoulder with your hand
- Hold for 15–30 seconds
- Repeat 10 times
How to Do Your Tennis Elbow Exercises Safely
Exercise is one of the best ways to relieve tennis elbow, but you need to do them correctly to avoid making matters worse. Before doing your tennis elbow exercises for the first time, talk to a qualified professional and ask them to check your technique.
To avoid overdoing it, start off slowly and build up to doing more reps over time. If you feel an increase in pain at any point, stop what you are doing immediately and rest.
Tennis Elbow Massage Technique
In addition to your tennis elbow exercises, you may wish to try other therapies such as massage. Unlike medication or surgery, this ancient practice is completely natural and works with your body’s built-in healing system to help speed up your recovery.
Massage for tennis elbow can help to improve blood circulation, reduce inflammation, and relieve pain. And because it is 100% natural, it will not cause side effects like painkillers can.
While there is no substitute for professional treatment, you can try performing this easy tennis elbow massage at home.
Simply locate your Large Intestine acupuncture channel which runs from your index finger, along your arm, right up to your neck and face. To do this, lay your forearm across your body and wiggle your fingers. You should see some movement in the muscles of your forearm, just beneath your elbow.
Once you have located the channel, massage it gently using long, slow sweeps of your palm. Work upward from index finger to shoulder, paying special attention to any tender spots along the way. Repeat this massage once or twice daily in combination with your tennis elbow exercises and you should begin to feel some relief.