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Tennis Elbow Treatment Exercises

Tennis elbow is pain and inflammation in the elbow due to repetitive overuse of the elbow. It is very common in tennis players, bricklayers and even people who repeatedly use tools like a screwdriver or computer keyboard. It is a very common condition, and it can be extremely painful. It is also an easy problem to treat. With proper care, your elbow should be back to normal in a month or less.

  1. Rest

    • The best way to treat tennis elbow is simply to rest the elbow. Whatever repetitive action is likely to have caused the problem should be avoided. Stop playing tennis. Avoid excessive exercise of the elbow. Rest and massage your elbow repeatedly until the pain disappears. Continue to let it rest for a few days. It may be harder for you to rest your elbow if you must use it to work. If you must use your elbow, warm it up for at least 5 minutes before starting. Use stretching and gentle movement to get it ready. Don't overdo it. Too much activity will only make it worse. Take breaks. It's important to let your arm heal.

    Hand Weights

    • Try to strengthen your elbow with hand weights. Use 5-pound weights. Your muscles will still be weak from the injury, and it's important to avoid hurting them even more. Grab your hand weight and hold your arm to your side. Slowly bend your arm upward. Hold it for a moment. Release the weight to your side. Don't strain yourself. A good number to aim for is 10 reps. As your elbow increases in strength, you may want to add a few more.

    Stretching

    • Stretching is another important way to treat your tennis elbow. If you do not stretch your muscles, they may not heal correctly. To stretch your muscles, extend the arm you wish to exercise. Now grasp the fingers of your extended arm with your other arm. Gently pull your fingers back toward your body, allowing your wrist to bend naturally, but don't let your arm come back toward your body; keep it fully extended. This is a good resistance stretch for your elbow, and it can help keep your muscles stay active and limber.

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