5 Best Exercises for Tennis elbow| Physiotherapy for Lateral Epicondylitis |Exercises for Elbow Pain

Tennis elbow, also known as lateral epicondylitis, is a condition characterized by pain and inflammation in the tendons of the forearm muscles that attach to the outside of the elbow. It is often caused by repetitive motions, such as those involved in playing tennis or other racquet sports. While it is important to consult with a healthcare professional for a proper diagnosis and personalized treatment plan, here are five exercises that can help alleviate symptoms and strengthen the affected area: 1. Wrist Extensor Stretch: Extend your affected arm in front of you, with the palm facing down. Use your other hand to gently bend the wrist of the affected arm downwards, feeling a stretch in the forearm. Hold this stretch for 15-30 seconds and repeat it 3-4 times. 2. Eccentric Wrist Extension: Hold a light dumbbell or a small weight in your hand, palm facing down. Rest your forearm on a table or a bench with your wrist hanging off the edge. Using your unaffected hand, help lift the weight up by bending your wrist upwards. Then, slowly lower the weight back down using only the affected hand. Repeat this exercise for 10-15 repetitions for 2-3 sets. 3. Forearm Pronation and Supination: Hold a dumbbell or a small weight in your hand, palm facing up. Rest your forearm on a table or a bench with your wrist hanging off the edge. Rotate your wrist and hand to turn the palm facing down (pronation), and then rotate it back to the starting position with the palm facing up (supination). Perform 10-15 repetitions for 2-3 sets. 4. Ball Squeeze: Hold a tennis ball or a stress ball in your hand. Squeeze the ball as hard as you can without causing pain. Hold the squeeze for 3-5 seconds, and then release. Repeat this exercise for 10-15 repetitions for 2-3 sets. 5. Reverse Tyler Twist: This exercise requires the use of a FlexBar, which is a flexible rubber bar available in different resistance levels. Grasp the FlexBar with both hands, palms facing down, and extend your arms in front of you. Twist the bar in a clockwise motion with the unaffected hand while simultaneously resisting the twist with the affected hand. Repeat the twist in a counterclockwise motion, again resisting with the affected hand. Perform 10-15 repetitions for 2-3 sets. Remember to start with lighter resistance or weights and gradually increase as you build strength and tolerance. If any of these exercises cause pain or discomfort, stop and consult with a healthcare professional. Additionally, it's important to rest and avoid activities that aggravate your symptoms while undergoing rehabilitation. #tenniselbowexercises #Tennis elbow #elbowpain #lateralepicondylitisexercises #TennisElbowRehab #TennisElbowWorkout #ElbowPainRelief #TennisElbowRecovery #TennisElbowPhysicalTherapy #TennisElbowStretches #TennisElbowPrevention #TennisElbowTips #ElbowStrengthExercises #TennisElbowFitness #TennisElbowRemedies #TennisElbowRehabilitation #ElbowPainManagement #TennisElbowTreatment