Tennis elbow is caused by inflammation of the tendons connecting the forearm muscles on the outside of the elbow. This condition may stem from the overuse of these muscles, which you use to straighten and raise your hand and wrist. The resulting pain and weakness can make activities difficult. Here are some exercises and stretches that may be incorporated into a recovery plan:
Concentric Exercises
Concentric exercises focus on muscle contraction while shortening the muscle. A bicep curl involves a concentric contraction as you lift the weight toward your shoulder. When you are performing these movements, you will feel the muscle engage, and this action helps build strength in the targeted area. These exercises can be a starting point in a strengthening program for tennis elbow.
Simple wrist curls, typically performed as a concentric exercise for the forearm, are helpful. Sit with your forearm resting on a table, palm facing up, and hold a light weight. Slowly curl the weight upward toward your body, hold the position briefly, and then lower it back down. This movement directly targets the muscles involved in wrist flexion.
Another beneficial movement is the wrist radial deviation. With your forearm supported and your thumb facing the ceiling, hold a light weight and lift your hand upward. This exercise, which strengthens the muscles on the side of your forearm and helps improve overall wrist stability, is particularly beneficial during your recovery period. Careful, controlled motion is the goal for this exercise.
Eccentric Exercises
Eccentric exercises involve muscle contraction during the lengthening of the muscle. This type of exercise places a different kind of load on the tendon, which can be part of a structured program. These movements are typically performed slowly in order to control the lengthening phase of the muscle action.
A standard eccentric exercise for tennis elbow is the wrist extensor eccentric. You can rest your forearm on a table with your palm facing down, and you can hold a light dumbbell. Use your other hand to lift the weight up, so the affected arm does not perform the concentric part of the lift. From that top position, slowly lower the weight down using only the affected arm; this is the eccentric portion of the exercise.
Muscle-focused Exercises
Muscle-focused exercises are designed to strengthen the larger muscle groups supporting the elbow and wrist. Working on forearm, wrist, and hand strength provides a stable base for movement, and it may improve overall coordination. You can use various methods for these exercises:
- Squeeze a soft stress ball for several seconds.
- Perform finger stretches by extending your fingers against a rubber band.
- Use grip strengtheners to build hand and forearm muscle.
These exercises target the smaller muscles that contribute to grip and wrist control, and a focus on these areas can complement other parts of a routine.
Adequate Stretching
Stretching the forearm muscles can help maintain flexibility. A standard stretch is the wrist extensor stretch, where you extend your arm in front of you with your palm facing down. Gently bend your wrist downward using your other hand, and hold the stretch. You may feel a light pull along the top of your forearm because this stretch targets the muscles that are often tight with tennis elbow.
Find Care for Tennis Elbow
Managing tennis elbow involves a structured approach to exercise and stretching. If you are experiencing pain or have questions about your recovery, seeking professional medical advice is a proactive step. Contact a surgeon today to schedule an appointment, and they can work together on a personalized care plan.
