Tennis elbow, also known as lateral epicondylitis, is a condition characterized by pain and tenderness on the outer part of the elbow. It is caused by overuse and repetitive strain of the forearm extensor muscles and tendons, which attach to the lateral epicondyle, a bony protrusion on the outer part of the elbow. Tennis elbow is not limited to tennis players and can also occur in other activities that involve repetitive gripping and lifting motions, such as gardening, painting, and typing.
Symptoms of tennis elbow include pain and tenderness on the outer part of the elbow, especially when gripping or lifting objects, weakness and stiffness of the forearm and wrist, and pain that may radiate down the forearm.
Physical therapy is an effective treatment for tennis elbow. The main goals of physical therapy are to reduce pain and inflammation, improve muscle and tendon strength and flexibility, and prevent recurrence. Physical therapy may include the following:
Rest and Ice: Resting the affected arm and applying ice to the outer part of the elbow can reduce pain and inflammation.
Stretching and Strengthening exercises: Stretching exercises can help to improve flexibility and range of motion of the forearm and wrist. Strengthening exercises can help to improve muscle and tendon strength and endurance.
Eccentric exercises: Eccentric exercises can help to increase the strength and endurance of the forearm extensor muscles and tendons.
Ultrasound Therapy: Ultrasound therapy is a type of deep heating therapy that can help to reduce pain and inflammation and promote healing of the muscles and tendons.
Dry Needling: Dry needling is a type of physical therapy that involves the insertion of thin needles into the muscles to release tightness and spasms.
Myofascial Release: Myofascial release is a type of physical therapy that involves the use of hands-on techniques to release tension and tightness in the muscles and connective tissue.
Graston Technique: Graston Technique is an instrument-assisted soft tissue mobilization technique that is used to break up scar tissue and adhesions in the muscles and tendons.
A sample workout for tennis elbow:
Wrist flexor stretch: Hold your arm out in front of you with your palm facing down. Use your other hand to gently pull your fingers back towards your wrist. Hold for 15-30 seconds and repeat 3 times.
Wrist extensor stretch: Hold your arm out in front of you with your palm facing up. Use your other hand to gently press down on your fingers. Hold for 15-30 seconds and repeat 3 times.
Wrist curls: Sit at a table with your forearm resting on the table and your hand hanging off the edge. Hold a light weight in your hand and slowly lift and lower your hand by bending and straightening your wrist. Repeat 10-15 times and do 2-3 sets.
Reverse wrist curls: Sit at a table with your forearm resting on the table and your hand hanging off the edge, with your palm facing down. Hold a light weight in your hand and slowly lift and lower your hand by bending and straightening your wrist. Repeat 10-15 times and do 2-3 sets.
Eccentric wrist extensor exercise: Sit at a table with your forearm resting on the table and your hand hanging off the edge. Hold a light weight in your hand and slowly lower your hand by straightening your wrist. Use your other hand to gently resist the movement. Repeat 10-15 times and do 2-3 sets.