Multiple conditions are related to elbow pain, such as arthritis, trapped nerves, and stress. However, most tennis players suffer from these injuries, and if you are searching for Tennis Elbow rehab exercise, you are at the right place.
Elbow is one of the largest joints in the human body, and various movements depend on it. However, injury is caused by overuse of tendons and muscles around the wrist, arm, or elbow area.
The inflammation of the elbow can reduce by doing exercises to regulate the blood flow and oxygen level. You can try light therapy, ball squeezing, finger stretching, and many more exercises to resolve the elbow’s inflammation. However, tennis elbow could last even six months to two years without proper medication.
Therefore, we have mentioned some perfect and fast-reducing therapy and exercise that can aid your tennis elbow. Read till the end.
Best Tennis Elbow Rehab Exercises
The tennis elbow can be fixed by rest, but most people suffer from severe pain so they might go to the doctor for consultation. When the pain is reduced, you should shift to exercise that can help you improve your hand movements. However, we have mentioned some slight motion exercises that can aid you in regaining the ability to move your hand freely.
Red light therapy can work wonders to treat tennis elbow injuries and reduce joints pain. LLLT can prevent the inflammation and inflamed soft tissues that are causing pain. It is a safe and sound therapy compared to other medical medications and treatments.
Red light therapy builds cells that prevent inflammation, improve blood circulation, and boost cellular repair functions naturally. It has lymphatic drainage and stimulates blood flow to improve the oxygen level and nutrients needed to heal the injury faster. It removes oxygen-free radicals and other harmful waste from tissues.
However, the therapist will encourage you to limit movements for a better effect, not extreme stretching or other exercises. So it is better to go for red light therapy as it is relaxing and doesn’t put pressure on the elbow tendon.
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Better circulation of blood is needed to treat the elbow injury. Squeezing a ball can raise your heartbeat and increase the oxygen level in your brain and muscles. It targets the thumb flexors, fingers, and wrist muscles to build gripping strength.
Also, there are other benefits, such as most people doing this exercise to reduce tension. It can raise low blood pressure by ten percent.
- Take a rubber or tennis ball and make a fist around it.
- Squeeze it with your full power for six seconds
- Release the ball and relax for ten seconds.
- Switch the ball to the other hand and repeat the process.
Repeat this exercise around eight to twelve times, and you must do this exercise approximately three times a day. Avoid using a tennis ball, and take a softball or sponge if you feel pain.
This exercise can reduce pain and aid in regaining mobility. This exercise can benefit you, if suffering from arthritis and osteoporosis. Stretching the fingers makes your muscles stretch to release oxygen and blood flow.
This exercise puts pressure on fingers, wrists, and elbows that can be felt and might be a little painful. But a good rhythm and consistency can balance the flexibility that can relax the tissue immediately. Here we have mentioned the steps that you can follow.
- Take a rubber band and put it around your fingertips and thumb. You have to do this exercise.
- Open your fingers and thumb as far as possible with slow and subtle movements. And slowly close them.
- You must repeat this set around 25 times and three times a day.
- Do this exercise with two rubber bands when you become a pro.
Wrist flexor stretch
This exercise will make your wrist flexible and strong as it can realize the jammed muscles from the injured area. Although the wrist is connected to the elbow muscles and bone, the elbow movements are controlled by the wrist effortlessly.
Moreover, the entire eighteen muscles are connected to the wrist and elbow. And each has an individual function to complete, so we will target these muscles by stretching them slightly.
- Keep your arm straight, making your elbow extended.
- Your back of the palm should be facing up.
- By using the other hand, bend the fingers of an outstretched hand. You must do this in slow motion.
- Ensure the back is straight until you feel the inner forearm muscles.
- You must hold your fingers for fifteen minutes each so the blood flow can reach the elbow when you realize the fingers.
- Exercise twice a day and repeat the set three to five times.
The forearm strength exercise is best for stretching the muscles of the hands, wrist, and elbow together. It can resolve the tennis elbow problem by making perfect blood flow around the injured elbow. This exercise is beneficial for a strong grip and building upper body strength.
Before starting the forearm exercise, you must loosen up for improved blood flow around your wrist and joints. You must strengthen your grip as it can aid you in holding and carrying objects easily. You can move your wrist in circles to relax the muscles. However, you don’t need a dumbbell for this one.
- Take a one-pound dumbbell and sit on a chair.
- Place your forearms on your thighs so your wrist hangs out from the edges.
- Grap the bottom of the dumbbell. Avoid gripping from the middle as usual
- By making slow movements turn your hand upside. Don’t move your elbow. Ensure you are moving only your forearms.
- By maintaining the same rhythm, turn your palm upside down.
- Repeat this exercise ten times. When one hand is done, switch to the second one.
Do this once or twice daily; you may improve your level by repeating twenty times instead of ten. Also, if you don’t have a dumbbell, you can take anything, such as a wrench or hammer.
If you lack rest or do inappropriate exercise, the symptoms can worsen. And it might take approximately eight weeks to get better from tennis elbow rehab exercise. However, in many cases, rest has reduced the inflammation of the elbow within two weeks. Plus, you can try these exercises for better and faster results, such as Wrist extensor stretch, Wrist turn, and Eccentric and concentric.