Tennis elbow, also known as lateral epicondylitis, is a common overuse injury that affects the tendons on the outer part of the elbow. It is not limited to tennis players and can occur in people who repetitively move their wrist and arm. If you’re dealing with tennis elbow, this blog post will guide you through exercises, icing protocols and gradual reintroduction to physical activity to help alleviate symptoms and promote healing.

Exercises play a crucial role in strengthening the muscles around the elbow and promoting healing. Here are a few exercises to incorporate into your routine:

1. Wrist Extension Stretch: Extend your affected arm in front of you with your palm facing down. Use your other hand to gently bend your wrist upward, feeling a stretch in the forearm. Hold for 15-30 seconds and repeat 3-5 times.

2. Eccentric Wrist Extension: Sit with your forearm resting on a table or your thigh, palm facing down, and a light dumbbell in your hand. Use your unaffected hand to help lift the weight and then slowly lower it using your affected wrist only. Repeat for 10-15 repetitions, gradually increasing the weight over time.

Icing can help reduce inflammation and provide pain relief for tennis elbow. Follow either of these icing protocols:

1. Apply an ice pack or a bag of frozen peas wrapped in a thin cloth to the affected area for 15-20 minutes, several times a day. Do this after any activity that aggravates the symptoms.

2. Freeze water in a paper cup and tear away the top to expose the ice. Gently massage the affected area in a circular motion for 5-10 minutes. Repeat 2-3 times a day.

Returning to physical activity should be a gradual process to avoid re-injury. Follow these steps:

1. Initially, take a break from activities that exacerbate the pain. Allow your elbow to rest and heal.

2. Once your pain decreases, modify your activities to reduce stress on the elbow. For example, if playing tennis, use a larger grip or softer string tension to lessen the strain on your elbow.

3. Begin incorporating strengthening exercises, such as forearm and wrist exercises, into your routine. Start with light resistance and gradually increase over time.

4. Pay attention to your technique and form during activities. Improper technique can contribute to recurrent or worsening symptoms.

5. Gradually reintroduce the activity that caused the injury, starting with shorter durations and lower intensity. Listen to your body and increase the intensity and duration gradually as your symptoms allow.

By incorporating targeted exercises to strengthen the forearm and wrist, applying ice to reduce inflammation, and slowly reintroducing activities while paying attention to technique, you can effectively manage and overcome tennis elbow. With patience and adherence to these strategies, you can get back to your favourite activities pain-free.

Heal > Adapt > Evolve