What To Know
- Tennis elbow, also known as lateral epicondylitis, is a common condition that causes pain and tenderness on the outside of the elbow.
- These types of exercises are particularly beneficial for tennis elbow because they help to strengthen the muscles that are responsible for controlling the wrist and elbow.
- If your tennis elbow pain is severe or doesn’t improve with home treatment, it’s important to see a doctor.
Tennis elbow, also known as lateral epicondylitis, is a common condition that causes pain and tenderness on the outside of the elbow. It’s often caused by overuse of the forearm muscles, and it can make it difficult to perform everyday activities, such as lifting objects or shaking hands.
If you have tennis elbow, it’s important to find ways to exercise safely and effectively without aggravating your condition. Here are some tips:
Warm Up Properly
Before you start exercising, it’s important to warm up your muscles. This will help to prepare them for activity and reduce your risk of injury. Some good warm-up exercises for tennis elbow include:
- Wrist circles
- Forearm stretches
- Elbow bends
Start Slowly and Gradually Increase Intensity
When you first start exercising with tennis elbow, it’s important to start slowly and gradually increase the intensity of your workouts. This will help to prevent further irritation of your condition. Start with short, low-impact exercises and gradually increase the duration and intensity as your pain improves.
Focus on Eccentric Exercises
Eccentric exercises are exercises that involve lengthening a muscle as it contracts. These types of exercises are particularly beneficial for tennis elbow because they help to strengthen the muscles that are responsible for controlling the wrist and elbow. Some good eccentric exercises for tennis elbow include:
- Wrist extensions
- Forearm pronations
- Elbow extensions
Use Proper Technique
When you’re exercising with tennis elbow, it’s important to use proper technique to avoid further irritation. This means using a weight that is appropriate for your fitness level and using a slow, controlled motion. Avoid using jerky or fast movements, and make sure to keep your elbow straight during exercises.
Listen to Your Body
It’s important to listen to your body when you’re exercising with tennis elbow. If you start to feel pain, stop the exercise immediately. Don’t push through the pain, as this can worsen your condition.
Cool Down Properly
After you finish exercising, it’s important to cool down your muscles. This will help to reduce soreness and stiffness. Some good cool-down exercises for tennis elbow include:
- Wrist circles
- Forearm stretches
- Elbow bends
When to See a Doctor
If your tennis elbow pain is severe or doesn’t improve with home treatment, it’s important to see a doctor. Your doctor may recommend physical therapy, corticosteroid injections, or surgery to treat your condition.
Common Questions and Answers
Q: What is the best way to treat tennis elbow?
A: The best way to treat tennis elbow is to rest the affected area, apply ice, and take over-the-counter pain medication. You can also try physical therapy to help strengthen the muscles around the elbow.
Q: How long does it take for tennis elbow to heal?
A: Most cases of tennis elbow will heal within a few weeks with rest and treatment. However, some cases may take longer to heal, especially if the condition is severe.
Q: Can I still exercise with tennis elbow?
A: Yes, you can still exercise with tennis elbow, but it’s important to start slowly and gradually increase the intensity of your workouts. Focus on exercises that don’t aggravate your pain, and be sure to warm up properly before each workout.
