Tennis Elbow Rehab Techniques
The tennis elbow rehabilitation process is essential to strengthen the muscles around the elbow to prevent future strain. Proper stretches before and after regular activities while using the elbow are crucial to help keep the muscles in the area flexible. I have occasionally forgotten the stretching part before playing tennis and have suffered the consequences. The following stretches and strengthening exercises are the best I've used during the last thirty years of playing tennis.
Basic Stretch:
Most physiotherapists will advise you to complete a basic warm-up before doing any stretching. My favorite is 10 minutes with an exercise bike. In the event that's unavailable, jogging in place or jumping jacks work.The basic stretch is holding your arm straight ahead of your chest and gently pulling you fingers toward your chest. I recommend holding the stretch for the 10-20 count and repeating 2 or 3 times.
Advanced Stretch:
I learned the the advanced stretch from the University of Minnesota tennis team's orthopedic specialist. Extend your arm just like the basic stretch, but turn your finger out from your body. Then gently pull your fingers toward your chin for a 10-20 count. Repeat 2 or 3 times.
Easy Finger Extension:
This easy strengthening exercise can be done anytime or anyplace as long as you have a rubber band. Put the rubber band around your fingers and extend them. Your can feel the critical muscles in your upper forearm. I do three sets of 10-20 reps depending on the sized rubber band.
Wrist Curls:
A very efficient way to increase the strength in the muscles surrounding the elbow is simple curls using small weights or a can of veggies from your your pantry. Make sure you begin with smaller weights until you build the elbows strength. Do 2 or 3 sets of 10-20 curls depending on the size of the dumbell.
The fundamental curl is the forearm extending over your knee and just raising and lowering your wrist slowly.A more advanced curl technique is to support the weight in a vertical position and twist your wrist from side to side
Forearm Curl:
The forearm curl is favored by my club's head tennis professional. Hold the weight vertically in your hand in front of your belly button. Keeping your wrist locked, lift the weight up and down in between your belly button and chest.
Deep Massage:
Once the pain is substantially reduced, sports doctors recommend massaging the injured area of the elbow with my thumb. He stressed that it's important to use a a lot of pressure during the massage.
Basic Stretch:
Most physiotherapists will advise you to complete a basic warm-up before doing any stretching. My favorite is 10 minutes with an exercise bike. In the event that's unavailable, jogging in place or jumping jacks work.The basic stretch is holding your arm straight ahead of your chest and gently pulling you fingers toward your chest. I recommend holding the stretch for the 10-20 count and repeating 2 or 3 times.
Advanced Stretch:
I learned the the advanced stretch from the University of Minnesota tennis team's orthopedic specialist. Extend your arm just like the basic stretch, but turn your finger out from your body. Then gently pull your fingers toward your chin for a 10-20 count. Repeat 2 or 3 times.
Easy Finger Extension:
This easy strengthening exercise can be done anytime or anyplace as long as you have a rubber band. Put the rubber band around your fingers and extend them. Your can feel the critical muscles in your upper forearm. I do three sets of 10-20 reps depending on the sized rubber band.
Wrist Curls:
A very efficient way to increase the strength in the muscles surrounding the elbow is simple curls using small weights or a can of veggies from your your pantry. Make sure you begin with smaller weights until you build the elbows strength. Do 2 or 3 sets of 10-20 curls depending on the size of the dumbell.
The fundamental curl is the forearm extending over your knee and just raising and lowering your wrist slowly.A more advanced curl technique is to support the weight in a vertical position and twist your wrist from side to side
Forearm Curl:
The forearm curl is favored by my club's head tennis professional. Hold the weight vertically in your hand in front of your belly button. Keeping your wrist locked, lift the weight up and down in between your belly button and chest.
Deep Massage:
Once the pain is substantially reduced, sports doctors recommend massaging the injured area of the elbow with my thumb. He stressed that it's important to use a a lot of pressure during the massage.
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