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Tennis Elbow

Tennis elbow is an inflammation of the tendons that join the muscles of the forearm to the outside of the elbow. It often occurs due to overusing the forearm muscles and tendons and those around the elbow joint.

Causes:

The cause of tennis elbow stems from repeating incorrect movements of the arm. Any activity that strains the muscles around the elbow over and over again can cause it.

Incorrect technique can cause the power in the swing of the racquet to rotate through and around the wrist. This creates a movement on the wrist instead of the elbow joint or shoulder. This can increase pressure on the tendon and cause irritation and inflammation.

Tennis elbow is associated with the extension of the fingers and the wrist. This is the kind of movement that allows the person to “snap” or flick the wrist, such as during a racquet swing.

Other Causes:

  • using scissors
  • cutting tough food
  • gardening
  • sporting activities that involve high amounts of throwing
  • swimming
  • manual work that involves repetitive turning or lifting of the wrist, such as plumbing, typing, or bricklaying.

Symptoms:

The most common symptom of tennis elbow is recurring pain on the outside of the upper forearm, just below the bend of the elbow. Pain may also be felt further down the arm towards the wrist.

Pain can occur when the individual lifts or bends the arm. It is also felt while performing basic actions, such as writing or when gripping small objects.

Tennis elbow can cause pain when twisting the forearm. This can be noticeable when turning a door handle or extending the forearm fully.

Tennis elbow may cause the most pain when you:

  • Lift something
  • Make a fist or grip an object, such as a tennis racket
  • Open a door or shake hands
  • Raise your hand or straighten your wrist

Treatment:

1. Some Stretches:

(A) Finger stretch:
  • Touch your fingers to your thumb and put a rubber band around them, including your thumb.
  • Slowly open your thumb and fingers all the way, then close them.
  • Repeat up to 25 times.
(B) Ball Squeeze:
  • Hold a tennis ball or soft rubber ball in your hand.
  • Squeeze and release up to 25 times.
(C) Wrist Flexor Stretch:
  • Hold your arm straight out so your elbow isn’t bent and your palm faces up.
  • Use your other hand to hold the fingers of your outstretched hand and bend it. back toward your body until you can feel it in your inner forearm.
  • Hold for 15 seconds.
  • Repeat three to five times.

Do this two or three times a day. You can hold it for up to 30 seconds and work your way up to repeat five to 10 times instead of three to five.

(D) Wrist Extensor Stretch:
  • Hold your arm straight out so your elbow isn’t bent and your palm faces down.
  • Use your other hand to hold the fingers of your outstretched hand and bend it back toward your body until you can feel it in your outer forearm.
  • Hold for 15 seconds.
  • Repeat three to five times.

Do this two or three times a day. You can hold it for up to 30 seconds and work your way up to repeat five to 10 times instead of three to five.

(E) Wrist Turn:
  • Bend your elbows at a right angle by your side so it forms an L.
  • Hold your hand out palm up.
  • Gently turn your wrist so your palm faces down.
  • Hold for 15 seconds. Repeat three to five times.

2. Myofascial Releases

3. Kinesio taping

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