How to prevent and exercise program for Tennis elbow

Hello everyone ! welcomes back again  I have written the last episode about  Tennis elbow syndrome Physical therapy can fix Tennis elbow syndrome that will make you understand about the structure of elbow and mechanism of injury for the Tennis elbow, signs and symptom, cause or factor of pain and to treatment in physical therapy. Therefore This episode will make you understand how to prevent or protect Tennis elbow and the most of effective treatment is an exercise program for Tennis elbow that you can do by yourself at  home for relieving pain and improve your quality of life. You can follow me to read in this episode.

For last episode I think, you will be understanding about Tennis elbow is one the most common lesion of the arm. Tennis elbow is a degenerative or failed healing tendon response characterised by increased presence of fibroblasts, vascular hyperplasia and disorganised collagen in the origin of the extensor carpi radialis brevis , the most commonly affected structure. It is generally work related or sport related pain disorder usually caused by excessive quick, monotonous, repetitive eccentric contractions and gripping activities of the wrist that make you  feel pain and decrease function, both of which may affect activities of daily living
How to prevent or avoid Tennis elbow :
So maybe you’ve had tennis elbow before and you want to keep it from coming back, Today I have tips for prevention tennis elbow.
❖      Avoid making the same hand and arm movements over and over. If that’s not an option for you, wear the brace and take breaks as often as you can.
❖      Learn to use your shoulder and arm muscles to take the strain off your elbow.
❖      Warm up and stretch before other activities or sport where you repeat the same motions with your arm.
❖      Hold tools with a loose grip, don’t do too much grip or over-contraction muscle of your hand.
❖      If you are a tennis or baseball player stick with backhand position, and use core stabilizer muscle and whole lower and upper body to put power into your stroke, not just your arm. Make sure your racquet’s right for you. Lighter weight, larger grip and ask a coach to help with your form. The correct technique can help avoid injury on your tendon.
Next, I recommend you how to Exercise for strengthening and stretching forearm and wrist muscle for preventing Tenis elbow that you can do by yourself at home :

Eccentric Wrist Extension
★      With elbow bent to 90 degrees over edge of table and your palm facing down, use your other hand to lift the weighted hand upward towards the ceiling then slowly lower to starting position.
★      Hold about 3 seconds.
★      Repeat 10 -15 times/set  (3 set/day)

Eccentric wrist extension

Eccentric Wrist Flexion
★      Elbow bent to 90 degrees and your palm facing up, use your other hand to lift the weighted hand upward towards ceiling then slowly lower to starting position.
★      Hold about 3 seconds.
★      Repeat 10 -15 times/set  (3 set/day)

Eccentric wrist flexion

Eccentric Wrist  Supination
★      Hold a hammer or the end of a weight upright, slowly lower a weight towards the inside as shown and then use the other hand to return to starting position.
★      Hold about 3 seconds.
★      Repeat 10 -15 times/set  (3 set/day)

Eccentric wrist supination

Eccentric  Wrist  Pronation
★      Hold a hammer or the end of a weight upright, slowly lower a weight towards the outside as shown and then use the other hand to return to starting position.
★      Hold about 3 seconds.
★      Repeat 10 -15 times/set  (3 set/day)

Eccentric wrist pronation

Tennis ball interval squeezes
★      Squeeze a tennis ball as hard as possible for 10 seconds, then rest for 5.
★       Repeat at least 5 times.

Tennis ball interval squeezes

Stretching wrist flexion
★      Stetching wrist flexor group. Patient extend elbow in supination position and bend your finger until you feel tension point on your forearm
★      Hold  about 30 seconds and then relax.
★      Repeat 3-5 times/set(2 set/day)

Stretching wrist flexion

 Stretching wrist extension
★      Stetching wrist extensor group. Patient extend elbow in pronation position and bend your finger until you feel tension point on your forearm
★      Hold  about 30 seconds and then relax.
★      Repeat 3-5 times/set(2 set/day)

Stretching wrist extension

These are some part of the exercise for Tennis elbow. It’s not too difficult, you can do by yourself at home that can improve flexibility, strengthening and endurance of forearm and wrist muscle.Therefore, you can do activities in daily life. I recommend, For more effective treatment should mix in another physical therapy application also.

Compose and written content by Miss Wilaiporn   Yostha
Physiotherapist staff at Japanese Shinkyu Clinic

Reference :

D Stasinopoulos, K Stasinopoulou, M I Johnson. An exercise programme for the management of lateral elbow tendinopathy. Br J Sports Med.2005; 39:944-947.

Tyler wheeler,MD. How To Prevent Tennis Elbow. Webmd.com.2018 Available at : https://www.webmd.com/pain-management/prevent-tennis-elbow. Accessed May 30,2019.

ภาวิณี ปิยบุญศรี. 2561. การรักษาด้วยการออกกำลังกายในผู้ป่วยเอ็นข้อศอกด้านนอกอักเสบ. เวชบันทึกศิริราช. ปีที่ 11 (ฉบับที่ 1 ม.ค. – เม.ย.), 51-56

 

 

 

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