It is a painful condition that occurs when tendons in your elbow are overloaded , usually by repetitive motionsof the wrist and arm.
What are the symptoms of tennis elbow?
The pain associated with tennis elbow may radiate from the outside of your elbow into your forearm and wrist.
Pain and weakness may make it difficult to:
Shake hands or grip an object I lifting an object
Turn a doorknob
Hold a coffee cup
What causes Tennis Elbow?
It is an over use and muscle strain injury. The cause is by repeated contraction of the forearm muscles that you use to straighten and raise your hand and wrist. The repeated motionsand stress to the tissue may result in a series of tiny tears in the tendons that attach the forearm muscles to the bonyprominenceatthe outsideof your elbow.
What are the Risk factors?
Factors that may increase your risk of tennis elbow include:
Age. While tennis elbow affects people of all ages, it's most common in adults between the ages of 30 and 50.
Occupation. People who have jobs that involve repetitive motions of the wrist and arm are more likely to develop tennis elbow. Examples include plumbers, painters, carpenters, butchers and cooks.
Certain sports. Participating in racket sports increases your risk of tennis elbow,especially if you employ poor stroke technique.
What are the treatment options?
Pain killers
Physio :- Ultrasound & Exercises
In resisted cases - steroid I PRP injections in the spot might be helpful.
In very resistant cases - If Pain returns back after many steroid I PRP injections tennis elbow release might be helpful.
Try these excercises twice a day. You will notice less pain over several weeks.
You must excercise regularly to stop your pain from returning.
Massaging and applying ice packs to your elbow for 5 minutes each day may help.
1
Wrist extensor stretch
Straighten your arm fully.
Relax your wrist so that you leave your hand hanging.
With your other hand, gently push against the back of your hand so it bends towards you.
Feel a stretch along the top of your arm. Relax.
2
Wrist flexor stretch
Straighten your arm fully. Relax your wrist.
Useyour other hand to gently pullyour fingers towards you.
Feel a stretch in your wrist muscles
3
Extensor strengthening
Restyour forearm on a table.
Hang your wrist and handoff theedge. Hold a light handweight or acanof beans.
Moving only your wrist, raisethe weight. Hold for 10seconds then slowly lower it.
Repeat this x10.
4
Wrist Curls
Hold a light handweight or canof beans. Restyour forearm on a table,palmfacing up. Hang your wrist and handoff the edge.
Moving only your wrist,gently raisetheweight. Hold here for 5 seconds.
Gently lower the weight. Repeat x10.
5
Handshake Stretch
Holdingthe weight or can with your thumb pointing up. (Imagine you are going to shake handswith someone .)
Movethe canorweight upand down slowly. Keepyour arm still byrestingit onthe table and only moveyour wrist.
Keepyour arm still byresting it onthe table and only moveyour wrist.
Repeat x10.
6
Wrist Rotations
Hold the weight orcan inyour handwith your thumb pointing up.
Turn the wrist inward as far as possible. Hold for 2 seconds.
Then turn the wrist outward asfar as possible. Holdfor 2 seconds.
7
Sock squeeze
Hold a rolled-up sock I tennis ball. Makeafist around itand squeeze. Hold the squeeze for 5 seconds. Relax. Repeat x10.
Repeat as many times as you can. Stretch & Strengthen
8
Bicep Curls
Hold a light weight or can of beans.
Secure your injured elbow with your other hand or by sitting in a chair and resting iton your thigh. Slowly curl the weight uptowards your chest and down again.
