Tennis elbow, or lateral epicondylalgia, can be a difficult condition to fully recover from quickly. It typically depends on how severe the pain is and how long you've been experiencing the condition. Rest is not the best option... there are several active ways to manage pain and help your muscles and tendons recover.
In the FIRST PHASE of treatment, I recommend the following self-treatments and exercises.
1. RADIAL NERVE GLIDE: to desensitize the nerve that can get involved.
a. Stand tall with your shoulder relaxed and down.
b. Close your first and bring it down and back.
c. Repeat 10-20 times.
2. PIN AND STRETCH: to improve tissue extensibility.
a. Find a tender spot on your forearm and apply light to medium pressure.
b. Hold pressure as you stretch your hand down and to the side.
c. Repeat 10 times.
3. WRIST ECCENTRIC CURLS: to load the extensor muscle group.
a. Passively bring the weight up and to the side
b. SLOWLY lower for 3-4 seconds
c. Repeat 10-5 reps, 3 sets.
4. ELBOW SUPINATION: to work muscles around the elbow for support.
a. Use a band anchored to a rack or doorknob.
b. With your elbow at 90 degrees, turn your hand open to the side.
c. Repeat 15 reps for 2-3 sets.
Try these exercises out for 3-4 weeks and see what changes you make. Stay posted for PHASE 2 exercises, blog coming soon! If you're wanting more help with healing your tennis elbow, reach out today! Email me at drcaitlin@engagepttn.com or text me at 615-982-4062.