5 Effective Exercises For Relief From Tennis Elbow Pain
Unlike its name, tennis elbow pain doesn't just happen to tennis players. In fact, anyone can suffer from tennis elbow. Another name for tennis elbow is lateral epicondylitis.
It happens when you strain the tendons in your forearm. You can do tennis elbow treatment at home with a combination of rest and over-the-counter medications. It also helps to do specific exercises that can ease the pain and prevent reoccurrence.
It is best to avoid doing strengthening exercises before playing sports because your muscles can get tired which can increase your chances of getting injured.
While doing these exercises, you need to use smooth and controlled motions. Do not jerk your wrist while doing them. Put ice on your elbow until it gets numb after you exercise. Gently massage your elbow using a joint pain oil like Sandhi Sudha.
1. Downward wrist stretch
Lift your right arm straight out in front of you. Now, hold the right hand using your left hand. Bend your wrist down slowly until you start to feel a stretch. Stay like this for 15 to 30 seconds before relaxing. Repeat twice or thrice. This exercise should be repeated two or three times a day.
2. Forearm strengthening
Sit down and grab a 1-pound dumbbell or something heavy like a filled half litre bottle or a hammer. Your forearm should be supported on your thigh or the edge of a table so that your wrist hangs over the edge. Hold the bottom of the dumbbell -- not the middle, as usual. Turn your hand slowly so that your palm faces up. Make sure to move only your forearm, not your elbow. Turn your palm slowly to the ground. Repeat 10 times. Do this once or twice a day and more if you’re up to it.
3. Palm-up wrist curl
Hold a filled ½ litre bottle in your hand grip. Your palm should face the ceiling and your forearm should be resting on a table. Then, lift up the wrist joint while keeping the forearm on the flat table and hold this position for 3 to 4 seconds and then bring it down. Repeat this tennis elbow exercise 10 and keep increasing the weight over time.
4. Wrist curl
Put your forearm flat across a table with your palm facing towards the ceiling. Hold a ½ litre filled bottle in your palm for resistance. Using your other hand, pull the wrist back towards your body. Slowly move the wrist back to the original position. Repeat with the palm facing downward.
5. Wrist extensor stretch
Put your arm straight out so that your elbow isn’t bent and your palm keeps facing down. Using your other hand, hold the fingers of your outstretched hand and bend it back towards your body until you feel a stretch in your outer forearm. Stay like this for 15 seconds. Repeat 3-5 times. You can hold the position for up to 30 seconds and work your way up to repeat 5-10 times instead of 3-5.
As mentioned above, it is best to massage yourself using a joint pain relief oil like Sandhi Sudha. Sandhi Sudha is a trusted brand in the world of pain-relieving massaging oils. It is made using essential and effective ayurvedic herbs that penetrate into the muscles surrounding the joints and provide a warm relief in the area. It reduces any inflammation and swelling while also increasing blood flow.
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more information, please visit https://www.sandhisudhaplus.com/