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Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Both tennis elbow (lateral epicondylitis) and golfer’s elbow (medial epicondylitis) are painful conditions caused by overuse.
Summary. Tennis elbow is caused by a strain to the tendons in your forearm. You may feel pain in your arm and tenderness in your elbow. It can often be easily treated and your pain should ease within 2 weeks. If you can, avoid repetitive movements of the elbow and hand. You can take painkillers to ease pain.
Exercises for elbow pain. This handy tear-of section contains exercises that are designed to stretch, strengthen and stabilise the structures that support your elbow. Keeping active with elbow pain. It’s important to keep active – you should try to do the exercises that are suitable for you every day.
1. Manual Stretching. Gentle stretching exercises including wrist flexion, extension and rotation. The elbow should be extended and not flexed to increase the amount of stretch as required. These stretches should be held for 20-30 seconds and repeated 5-10 times, at least twice a day.
The exercise plans shown here are designed to be used as a guide and a point of reference; they are not exhaustive and can be modified and progressed under the supervision of your physiotherapist.
Forearm pronation and supination: With your elbow bent 90°, turn your palm upward and hold for 5 seconds. Slowly turn your palm downward and hold for 5 seconds. Make sure you keep your elbow at your side and bent 90° throughout this exercise. Do 3 sets of 10. Strengthening exercises
Common Signs and Symptoms. • Slightly swollen, warm, and tender bump of the inner elbow. Pain with activity, especially bending the wrist against force (curls, lifting, throwing) or following an extended period of vigorous exercise in an adolescent. In more severe cases, pain during less vigorous activity.
