Friday, March 17, 2023

Tennis Elbow Physical Therapy Exercises

Causes Of Tennis Elbow

Tennis Elbow? Absolute Best Self-Treatment, Exercises, & Stretches.

If you play sports or play an instrument that requires constant or repeated contraction of the muscles on the back of your forearm your muscles and tendons may become exhausted, leading to tennis elbow. Golf, tennis, playing guitar or other musical instruments, and many other tasks and hobbies can cause tennis elbow. When the tendon that connects the muscles to the bone at your elbow becomes tired, inflammation can surround the tendon, which leads to pain. The fibers of the tendon can also become disorganized which can lead to weakness and pain. Whether you have tennis elbow from work or play, our experts at BreakThrough are ready to help!

When You Need Physical Therapy

Tennis elbow is frequently a self-limiting condition and many minor cases resolve on their own with treatment like:

  • Resting the arm
  • Over-the-counter pain medication
  • Activity modification

That said, some instances are more significant and should be seen by a physical therapist. Several symptoms can be indicative of a case that may benefit from formal therapy treatment.

Lateral epicondylitis typically begins with tenderness over a boney area on the outside of the elbow. Early on, this pain is typically only present when the muscles that attach to this area are turned on. The most irritating activities include:

  • Extending the wrist or fingers in an upward direction

In addition, tasks that involve turning the forearm so that your palm is facing upward can also be provocative.

As the condition progresses, the pain can get more intense and can spread into the muscles of the forearm and wrist.

Your symptoms can also become more frequent and may even start to be present at rest. If this occurs, or if activity modification does not significantly improve your symptoms after a few weeks, it is important to speak to a physical therapist.

Treating lateral epicondylitis with physical therapy was found to be more effective in reducing pain than self-management of the condition after six weeks of care.

Tennis Elbow Treatment With 3 Exercises

The natural way of tendon repair takes about six weeks. That means that after about six weeks, the damage of the tendon is restored, solving the pain.

But with a tennis elbow, the overuse of the tendon keeps damaging the tendon. Thats why a tennis elbow doesnt heal within six weeks.

But with the three exercises, Ill show you how to break this cycle. That will help you get rid of that nasty tennis elbow fast.

Together with these exercises, youll have to give the tendon as much rest as possible.

Through this rest, the tendon will repair faster, reducing your recovery time.

Unfortunately, its hard to give your elbow the proper rest when youre still working.

You can solve this problem by wearing a tennis elbow brace.

This brace supports the damaged tendon and muscles, which reduces the load

It will give them a chance to recover.

If you buy it right here, you will also support our website.

When the pain diminishes, it is time to start stretching the muscle. That is important because the tension of the muscle pulls on the damaged tendon.

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Healing Practices For Tennis Elbow

When you are experiencing tennis elbow pain due to overworking the muscles and tendons in your forearm, it is important to rest and take a break from whatever activities seem to be making the pain worse. Resting allows the inflammation in the tendon to die down which can reduce your pain. Along with rest, it is important to perform eccentric strengthening exercises to help the fibers in the tendon to remodel. Your physical therapist may also administer ultrasound, soft tissue massage, ice, or heat, to help reduce your pain and speed your recovery.

What Is The Outlook For People Suffering With Tennis Elbow

Physical therapy exercises for tennis elbow

Overall, 90-95% of individuals who have tennis elbow will recover and improve based on their prescribed treatment plan. However, approximately 5% of individuals wont improve with conservative treatment methods and will require surgery for repairing the injured muscle-tendon part around the elbow. Of all individuals who have surgery, 80-90% experience return of strength and pain relief.

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Description Of The Topic

From a pathomechanical perspective, LE involves the proximal tendons of the extensor carpi radialis and extensor digitorum . Studies have shown that the ECR in particular is subject to increased stress during activities requiring power from the wrist.3 Electromyographic analyses of patients with LE has demonstrated mixed results. Several authors have noted increased activation of the ECR and ED in patients with LE compared to those without,46 while other authors have noted decreased ECR activation.7,8

Historically, tennis elbow has been referred to as tendinitis, suggesting the presence of an acute inflammatory process. Recently, researchers have noted a lack of acute inflammatory markers in patients with tennis elbow and therefore suggest using the terms tendinosis or tendinopathy to reflect the chronicity of the condition.9,10

Traditional conservative treatments for LE include cross friction massage, electrical and thermal modalities, bracing, and therapeutic exercise. Interestingly, a systematic review and meta-analysis of interventions for LE noted a lack of evidence to support treatments other than exercise.11 Anti-inflammatory medication may not be as effective as exercise12 thus, the benefit of therapeutic exercise may be related to the fact that LE is not due to an acute inflammatory process.

What Is Tennis Elbow

Medically, Tennis Elbow is referred to as, Lateral Epicondylitis or more accurately, Lateral Epicondylalgia. It is a type of overuse injury to the wrist extensor muscles and tendons that lie in the outer elbow/forearm area. These muscles have to work hard whenever we grip or manipulate objects.

Sometimes a sudden increase in repetitive gripping activities causes increased inflammation or irritation to the muscles involved.

I see this condition a lot in the spring as people tend to get outside and begin to perform a lot of outdoor sports or home and gardening activities after having spent a lot of time sedentary during the winter months. This sudden increase in work demand placed upon the wrist extensor muscles causes an overuse injury to them. In turn, pain and inflammation develop.

If the condition continues to worsen, the initial inflammatory response can die out leading to gradual tendon degeneration. . If the condition progresses into this phase, it may last several months.

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Best Elbow Tendonitis Exercises

Elbow tendonitis exercises are the perfect way to help manage symptoms, and make it easier to participate in normal daily activities and sports. Whether its tennis elbow or golfers elbow, the selection of exercises below are selected to offer maximum benefit, right at home. Keep reading to learn more about elbow tendonitis exercises.

Tennis Elbow Exercise : Stretching The Tense Muscle

STOP Tennis Elbow Pain! Lateral Epicondylitis Exercises

The first tennis elbow stretching exercise is also the most important one. It will stretch the muscle to reduce the tension it is putting on your damaged tendon. When the stress reduces, the tendon will be able to repair.

The exercise goes like this:

  • Grab the hand of the painful elbow with the hand of your healthy one.
  • Extend your elbow
  • Now bend your wrist of your painful elbow with your other hand.
  • Now rotate your hand until you feel the tension in your elbow at the painful spot.

You can also find the stretching exercise on this YouTube video. Perform it a few times a day.

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Symptoms Of Tennis Elbow

The initial onset of pain will be located along the outside of the elbow where the wrist extensors are located. Pain will be felt with gripping activities. Typically, the harder that one has to grip causes a linear increase in elbow pain. The pain will often travel down the top side of the forearm along the wrist extensor muscles towards the wrist and hand.

Elbow pain will be characterized as a constant dull, ache with periods of sharp intense pain when actively performing gripping activities.

Weakness with painful activities is usually secondary to pain meaning that you wont be able to lift or grip things with a lot of force simply because it hurts more when you do.

Articles On Tennis Elbow

Even if the only racquet youâve ever swung is at a garage sale, you could still have tennis elbow. It means you have swollen tendons in your arm, giving you pain in your outer elbow, forearm, and wrist.

Itâs common in people who play sports such as tennis and squash, but most people get it from other activities where you often have to grip and twist, such as turning a screwdriver.

Often, it gets better on its own with self-care such as rest, ice, and pain medicine. If that doesnât work though, your doctor may suggest physical therapy.

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Go To Orthobethesda For Elbow Treatment

If youre struggling with pain or discomfort around your elbow, you could have tennis elbow. We invite patients living in or near Bethesda, MD, to contact OrthoBethesda online or give us a call at . Or schedule a visit with our Arlington, Va office. Our top team of orthopedic specialists will assess your condition and help you come up with a treatment plan.

How To Do The Best Exercise For Tennis Elbow

Pin by Deborah Sherrod on MEDICAL

Sit with your elbow resting on a table. Position your forearm in a palm-down position. Start with your wrist in a cocked or extended position and your hand hanging over the edge of the table.

From this position, bend your wrist down slowly while counting to 30. Then, at a normal pace return to the starting position . In the starting position, maintain an isometric hold for 45 seconds. After the isometric hold repeat the sequence. Do 3 sets of 15 repetitions. Take a 1-minute rest between each set.

Start with light weights or 1 to 2 pounds. Mild pain is acceptable and to be expected. As your pain diminishes, increase the weight by 1 pound as long as you can still do 15 reps each set. Do the exercises for at least 4 weeks. However, do them for quite a bit longer if you want to be pain-free.

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What Are The Symptoms

Symptoms vary you may have mild discomfort when you move your arm, or the pain may be bad enough to disturb your sleep.

The outside of your elbow will feel tender to the touch and there may be swelling.

You may also have pain further down your forearm.

Repetitive movements of the wrist will make the pain worse, especially if combined with a weight, for example if youre lifting boxes.

Why Exercise Is The Best Tennis Elbow Treatment

Strengthening exercises and stretching help alleviate the pain of tennis and golfer’s elbow, according to physiotherapy expert who shows the proper technique.

The cure for the repetitive motion injury of the tendons that join the forearm muscles on the outside of the elbow, colloquially known as tennis or golfer’s elbow, is more use.

“With tennis or golfer’s elbow, you need to settle it down and rest it but after that, the best research and evidence points to exercise as the most effective treatment for healing,” said Chris Zarski, a clinical assistant professor in the Faculty of Rehabilitation Medicine at Augustana Campus.

He explained that tennis elbow or lateral epicondylitis, which affects the outside of the forearm at the elbow, and golfer’s elbow or medial epicondylitis, which affects the inside, were believed to be related to inflammation, and thus a form of tendonitis. However, researchers and physicians began to notice these injuries were more often a form of tendinopathy, where the inflammation is a symptom of an underlying problem related to weak or disrupted tendon fibrils.

“This is not not meant to scare anyone, but they were finding the structure of the tendon itself actually changed and degenerated a little bit,” he said. “It’s usually related to strength, flexibility or the mechanics of a motion the body is not prepared to tolerate, so the tendons get overworked and overstressed, and cause the pain.”

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What Physical Therapy Entails

There are several different things that a physical therapist does to help reduce the symptoms associated with tennis elbow. This includes:

  • Education: Your PT will likely spend time discussing the movements and activities that can aggravate your condition and provide you with less-irritating modifications for your daily tasks. They can also help you select a wrist or elbow brace that can reduce the stresses placed on the degenerated tendon.
  • Stretching: The goal of therapy is to stretch out the affected area and to build strength in the affected muscles. Your therapist will help select appropriate exercises that accomplish these goals and will progress them as they become easier. Manual therapy techniques, such as massage or light mobilizations to the elbow, may also be performed to help reduce pain and improve your arm function.

While modalities like ultrasound or electrical stimulation may also be used for pain relief, their benefits are still in question and they should not take priority over stretching and strengthening.

Tennis Elbow Exercises For Recovery Or Rehabilitation

5 BEST Tennis Elbow Exercises (Lateral Epicondylitis | Epicondylalgia | Tendinopathy)

Quit a few of the exercises we have mentioned above are also good for recovery or rehabbing your tennis elbow. The main difference between prevention and recovery exercises is that the prevention exercises may involve some weight to help build strength whereas the recovery exercises focus on repetition and no weight.

The objectives of recovery or rehab exercises for tennis elbow are:

  • Control pain by reducing inflammation
  • Determine the cause of your injury and address it
  • To increase the load through the tendon gradually over time

Here are some great rehab and recovery exercises for tennis elbow:

Also, sports massage therapy can be extremely effective for tennis elbow. You can do this yourself by massaging the area in pain. Here is how.

Sports Massage Therapy for Tennis Elbow: Placed two fingers directly on top of the area in pain and apply firm pressure. Rub the tissue while continuing to apply pressure. Do this for about 5 minutes.

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Common Causes Of Tennis Elbow

Tennis elbow its that nagging pain at your elbow that just does not seem to go away no matter what you do! Tennis elbow is also known as lateral epicondylalgia, named for the area and the type of disorder it is. The lateral epicondyle is at the outside of the elbow and is the site where the common extensor tendon attaches. This tendon is the site where muscles from the back of the hand attach to the elbow. This is the area that becomes irritated with tennis elbow. The tendon, which attaches the forearm muscles to the bone of the elbow, begins to tear a little bit which causes inflammation that worsens with use of the elbow, forearm, and hand.

The key to tennis elbow is that no one develops pain at the elbow from overusing the arm in one activity. It typically takes weeks to months of overuse of the hand and forearm to put enough stress on the elbow to feel pain. Once your elbow is painful, it can take a while for it to improve, but physical therapists are experts in helping you manage it.

So How Do I Treat Tennis Elbow

With any injury, conservative management should always be the first line of defense. Although it could take up to a year in some cases, most people dealing with tennis elbow can get back to regular life without experiencing symptoms or activity restrictions. Addressing tennis elbow early on is key to better long-term outcomes! A model we like to use with tennis elbow cases is the EdUReP Model .

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Wrist Extension And Flexion

Sit in a comfortable position with the forearm supported if needed. Simply straighten the elbow out in front of you with the palm facing down toward the floor. Slowly move the wrist down toward the floor and up toward the ceiling. Do not force the motion. Play with the position of your fingers, either straight or in a ball, to get the best stretch.

Tennis Elbow Treatment Options

Tennis Elbow

#1. The first treatment for Tennis Elbow is to STOP performing repetitively gripping activities. This is not a no pain, no gain type condition. If you continue to perform painful, repetitive activities, it will continue to aggravate the muscles and tendons. Physical therapy for Tennis Elbow will focus on reducing the inflammation within the tissue, improving the flexibility of the forearm musculature, and then building strength to prevent future flare-ups.

#2. Wear a Tennis Elbow pressure strap with daily activities. Ive had mixed results with these straps, but the concept behind these straps is to change the line of pull of the wrist extensor muscles thereby reducing the stress on the tendons as they insert into the bone. I usually recommend that my patients at least try wearing one of these as it certainly wont hurt it and could potentially help relieve the elbow pain with daily activities.

Use this: McDavid 489 Elbow Strap for Tennis Elbow
  • McDavid is one of my favorite brands of braces as their braces are made of quality materials at a reasonable cost

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Tennis Elbow Physical Therapyoklahoma City Edmond & Surrounding Cities

What is tennis elbow? Tennis elbow, otherwise known as lateral epicondylitis, is elbow pain due to tendon irritation at the outside of the elbow. It typically occurs in active people either with a sport or a job which requires repetitive motion of their upper extremities. Nearly 5% of the population experiences tennis elbow within their lifetime. Symptoms of tennis elbow include tenderness at the elbow, burning pain which occasionally travels down to the wrist, pain with straightening the arm all the way, and pain with twisting the arm as one would to open a door. If you have experienced tennis elbow, you know firsthand that the nagging pain associated with it can interrupt the things you love to do.

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