Tennis Elbow: Top 7 Effective Exercises for Recovery

#TennisElbowRelief #RecoveryExercises #ElbowPain #StrengthenForearms

Tennis elbow, or lateral epicondylitis, is a painful condition caused by overuse of the forearm muscles and tendons, typically from repetitive wrist and arm motions. This common injury affects the outer elbow, leading to pain, stiffness, and weakness. In this case study, we explore the recovery journey of Miss Vandana, a 28-year-old suffering from tennis elbow. Here, we highlight the top 7 exercises for effective tennis elbow recovery.

Case Study:

Miss Vandana (name changed), a 28-year-old graphic designer, presented with pain on the outer part of her right elbow for the last 3 months. She reported increased discomfort when lifting objects, gripping, or twisting her wrist, making it difficult for her to work on her computer or carry out daily tasks.

History of Present Illness:The pain started gradually after long hours of work and increased over time. Initially, it was manageable with rest but later became persistent, even during routine activities like holding a pen or shaking hands. She denied any trauma or injury to the elbow.

Examination by Dr. Anirban Biswas:On physical examination, tenderness was noted over the lateral epicondyle (outer bony part of the elbow), and pain was exacerbated with wrist extension and resisted finger extension. Range of motion in the elbow was otherwise normal, and there were no signs of swelling or inflammation.

Diagnosis:Based on her symptoms and physical examination, Dr. Anirban Biswas diagnosed Miss Vandana with lateral epicondylitis, commonly known as tennis elbow. This condition results from repetitive strain and overuse of the forearm muscles and tendons attached to the elbow.

Treatment Plan:

1. Rest and Activity Modification:

   • Dr. Biswas advised Miss Vandana to reduce repetitive movements that stress the forearm, such as prolonged computer use, lifting, or gripping heavy objects.

2. Pain Management:

   • A prescription for non-steroidal anti-inflammatory drugs (NSAIDs) was provided to reduce pain and inflammation.

   • Dr. Biswas also recommended cold packs over the affected area for 15-20 minutes, 2-3 times a day.

3. Physiotherapy:

   • Miss Vandana was referred to a physiotherapist for a structured rehabilitation program focusing on strengthening and stretching exercises for the forearm muscles.

4. Tennis Elbow Brace:

   • To reduce strain on the tendons, a forearm brace was suggested to be worn during activities that involve wrist and arm movements.

5. Corticosteroid Injection:

   • After a month of conservative treatment, Miss Vandana's pain persisted. Dr. Biswas administered a corticosteroid injection at the lateral epicondyle, which significantly reduced her pain.

6. Rehabilitation and Exercises:

   • Following the injection and as part of her recovery, she was given specific exercises to strengthen the forearm and reduce the risk of recurrence.

Exercises for Tennis Elbow:

1.Wrist Extension Stretch

• Straighten your arm, bend wrist back as if signaling "stop."

• Use the opposite hand to gently pull your palm toward you, feeling a stretch.

• Hold for 15 seconds, repeat 5 times.

2. Wrist Flexion Stretch

• Straighten your arm with palm facing down, bend wrist so fingers point down.

• Gently pull your hand toward your body until you feel a stretch.

• Hold for 15 seconds, repeat 5 times.

  
  

3. Wrist Extension (Strengthening)

• Bend elbow to 90 degrees, support forearm on a table.

• Lift wrist up and lower slowly without assistance.

• Gradually add weight when 30 reps are pain-free.

4. Wrist Flexion (Strengthening)

• Support forearm on a table, bend wrist up with palm facing up.

• Lower wrist slowly, using opposite hand for assistance if needed.

• Increase weight when 30 reps are pain-free.

5. Forearm Supination & Pronation (Strengthening)

• Bend elbow to 90 degrees, support forearm.

• Rotate wrist from palm up to palm down slowly.

• Increase weight when 30 reps are pain-free.

6. Stress Ball Squeeze

• Squeeze a stress ball with your hand.

• Hold for 3-5 seconds, then release.

• Repeat 10 times.

7. Finger Stretch

• Place an elastic band around your fingers.

• Open your hand against the band's resistance.

• Repeat 10 times.

Outcome:

After 8 weeks of following the treatment plan, Miss Vandana's symptoms significantly improved. She was able to return to her job with minimal discomfort and continued the recommended exercises to prevent recurrence.

Tips for Managing Tennis Elbow:

• Avoid repetitive wrist movements that strain the forearm.

• Use ergonomic tools and posture adjustments at work to reduce strain.

• Take frequent breaks when performing repetitive tasks.

• Strengthen forearm muscles with regular stretching and resistance exercises.

Frequently Asked Questions:

1. What is tennis elbow or lateral epicondylitis?

Tennis elbow, or lateral epicondylitis, is a painful condition caused by overuse of the forearm muscles and tendons that attach to the elbow. It leads to pain on the outer part of the elbow, especially during activities involving gripping or lifting.

2. What are the symptoms of tennis elbow?

Symptoms include pain and tenderness on the outer elbow, difficulty gripping, and weakness in the forearm. Activities like shaking hands or lifting objects may aggravate the pain.

3. How is tennis elbow treated?

Tennis elbow treatment involves rest, pain relief (NSAIDs or corticosteroid injections), physiotherapy, and strengthening exercises. In some cases, braces or splints may be recommended to reduce strain on the tendons.

4. How effective are braces for treating tennis elbow?

A tennis elbow brace helps reduce strain on the affected tendons by distributing pressure across the forearm muscles, providing support during activities. It's commonly used during rehabilitation.

5. What exercises can help with tennis elbow?

Exercises for tennis elbow include wrist extensions, forearm supination, and finger stretches using a rubber band. These strengthen the forearm muscles and tendons to aid recovery and prevent recurrence.

6. What is the difference between tennis elbow and tendonitis?

Tennis elbow specifically affects the tendons attaching to the outer elbow (lateral epicondyle), while tendonitis refers to inflammation of any tendon in the body, including the elbow.

7. Can a splint be used for tennis elbow?

Yes, a splint can be used to immobilize the elbow, reducing stress on the tendons and allowing them to heal more effectively in severe cases of tennis elbow.

8. How do you heal tennis elbow quickly?

Healing tennis elbow requires a combination of rest, pain management, physical therapy, and targeted exercises. Avoiding activities that worsen the condition and using a brace can expedite recovery.

9. How does a golfer's elbow differ from tennis elbow?

Golfer’s elbow affects the inner side of the elbow (medial epicondylitis), whereas tennis elbow affects the outer side (lateral epicondylitis). Both are caused by repetitive strain but involve different tendons.

10. What exercises should you avoid with tennis elbow?

Avoid exercises involving repetitive gripping, wrist extension, or heavy lifting, as these can aggravate the condition. It's important to focus on gradual strengthening through controlled exercises.

11. Can tennis elbow recur?

Yes, tennis elbow can recur if preventive measures, such as strengthening exercises and ergonomic adjustments, are not followed. Continuous strain on the elbow tendons without proper rehabilitation may lead to recurrence.