Tennis elbow is one of the most frustrating repetitive strain injuries and is one of the hardest to get rid of. Regardless of the name tennis is not the only way to get the injury (it was first reported by tennis players which is why it is given the name) but you can also develop it from repetitive arm/wrist movements which is where plumbers and mechanics (excess use of a wrench), painters (repetitive brush strokes) and even weight lifters (lifting too much weight) are at risk of this injury. If you are looking to get back on the road to recovery then what you should do is use tennis elbow exercises. Wouldn't these make the injury worse you ask? Not at all, by using the exercises you can strengthen the affected area to speed up the healing process and also to help you prevent the injury the next time round. Here are 3 of my personal favourites that helped me get back to the sport I love.
Exercise 1 - Wrist Extensions (Requirements: Can, weight or hammer)
Rest your arm on your leg or on a flat platform with your wrist hanging over the edge and your object in your hand. With your palm facing downwards slowly lift your wrist upwards to a 90 degree angle with your forearm. Slowly take the wrist down to be parallel with the floor and repeat.
Exercise 2 - Forearm Twists (Requirements: Can, weight or hammer)
Start in the same position above. Instead of lifting the wrist what you have to do for this is twist the wrist around so that your palm faces up and then twist so it faces the ground and repeat.
Exercise 3 - Ball Squeeze (Requirements: Tennis ball or rubber ball)
This is my favourite tennis elbow exercise as its simple and you can do it anywhere! Place the ball in the palm of your hand and squeeze for a couple of seconds and then release. Repeat this over and over again but if it is too hard or causes pain use a sponge and build your way up.
Rest your arm on your leg or on a flat platform with your wrist hanging over the edge and your object in your hand. With your palm facing downwards slowly lift your wrist upwards to a 90 degree angle with your forearm. Slowly take the wrist down to be parallel with the floor and repeat.
Exercise 2 - Forearm Twists (Requirements: Can, weight or hammer)
Start in the same position above. Instead of lifting the wrist what you have to do for this is twist the wrist around so that your palm faces up and then twist so it faces the ground and repeat.
Exercise 3 - Ball Squeeze (Requirements: Tennis ball or rubber ball)
This is my favourite tennis elbow exercise as its simple and you can do it anywhere! Place the ball in the palm of your hand and squeeze for a couple of seconds and then release. Repeat this over and over again but if it is too hard or causes pain use a sponge and build your way up.
There are many other tennis elbow exercises and they are very effective for helping heal your injury. I too was once in the same position where playing too much tennis caused me to have a strain so bad that I couldn't even hold a coffee mug! But just by following the simple techniques over at MyTennisElbowCure.com I managed to not only relieve the pain in 72 hours but I managed to ELIMINATE the injury in just over 2 weeks!
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