Helpful Physical Therapy Exercises to Address Elbow Pain
Tennis elbow is an injury that occurs when one strains the tendons in the forearm. As the name suggests, it is an injury most commonly associated with those who play tennis or squash. However, tennis elbow can result from regular activities. Some exercises can ease the pain of the tennis elbow and strengthen the forearm to avoid subsequent injury.
Here is a list of exercises to help manage the condition:
Wrist turn
Follow these steps to perform the wrist turn:
Bend the elbow at a right angle. It should form an L-shape.
Hold the hand out with the palm facing up.
Rotate the wrist gently so that the palm now faces down.
Hold this position for 15 seconds.
Complete nine repetitions of these steps.
Do three sets of repetitions.
Perform the wrist turn while holding a small weight like a dumbbell to increase the workout intensity.
Wrist lift
Follow the steps below to perform a wrist lift:
Grab a weight like a small dumbbell.
Bend the elbow at a right angle to form the letter L.
Hold the hand out with the palm facing up.
Bend the wrist towards the body.
Hold it in this position for five seconds before releasing it slowly.
Repeat these steps nine more times.
Complete two more sets of repetitions.
Elbow bend
The elbow bend is another exercise performed to relieve the tennis elbow:
Stand up straight.
Lower the affected arm to the side.
Slowly fold the arm upwards until the hand touches the shoulder.
Stay in this position for 15 to 30 seconds.
Repeat the above steps nine more times.
Wrist extensor stretch
Follow these steps to do the wrist extensor stretch:
Stretch the arm out from the body with the palm facing downwards.
Slowly bend the fingers towards the floor.
With the other hand, pull the stretched hand towards the body.
Stay in this position for 15 to 30 seconds.
Straighten the wrist.
Repeat the steps shown two more times.
Complete three sets of this exercise.
Wrist extensor flex
You can do the wrist extensor flex anywhere:
Stretch the arm out with the palm facing down.
Turn the wrist so that the hand faces upwards.
With the other hand, gently turn the fingers towards the body.
Hold the position for 15 to 30 seconds.
Release the hand and straighten the wrist.
Repeat these steps twice.
Carry out two more sets of repetitions.
Towel twist
Note: You will need a small towel to perform this exercise.
Loosely roll a towel and hold it with one hand at each end.
Twist the ends of the towel in opposite directions as though to wring it dry.
Repeat this action nine times.
Complete ten repetitions, making sure to reverse the direction of the wringing after five repetitions.
Consult a physical therapist for more assistance
If tennis elbow persists, it may be time to consult with a professional. A physical therapist is the best professional to assist in treating your injury.
Liberated Rehabilitation is a mobile physical therapy service in the Phoenix metro area specializing in fully personalized in-home physical therapy. We provide tailored physical therapy in the home or work setting for faster, better recovery. Call (602)755-2276 to schedule an appointment.
