Cure Elbow Tendonitis With These Effective Exercises

Understanding Elbow Tendonitis

Elbow tendonitis, also known as tennis elbow, is a common condition that causes pain and inflammation in the tendons of the elbow. It is often caused by repetitive motions or overuse of the forearm muscles. While rest and ice can help alleviate the symptoms, incorporating specific exercises into your routine can provide long-term relief and prevent future flare-ups.

1. Eccentric Wrist Extension

This exercise targets the extensor muscles in the forearm and can help strengthen and lengthen the tendons. Start by holding a light dumbbell or a can of soup in your hand, palm facing down. Slowly lower the weight towards the floor, then use your other hand to bring it back up to the starting position. Repeat this movement for 10-15 repetitions, gradually increasing the weight as you get stronger.

2. Wrist Flexor Stretch

To stretch the muscles on the inside of your forearm, extend your arm in front of you with your palm facing down. Use your opposite hand to gently bend your wrist downwards, feeling a stretch in the forearm. Hold this position for 30 seconds, then switch sides and repeat. Perform this stretch 2-3 times on each arm, making sure to keep your arm straight throughout the movement.

3. Pronation and Supination

This exercise targets the muscles responsible for rotating the forearm. Hold a hammer or a similar object with a weight at one end. Rest your forearm on a table or your thigh, with your palm facing up. Slowly rotate your wrist to bring the weight downwards, then rotate it back up to the starting position. Repeat this movement for 10-15 repetitions on each arm.

4. Reverse Tyler Twist

The reverse Tyler Twist is a variation of the traditional Tyler Twist exercise that focuses on the extensor muscles. Place a rubber band around your fingers and thumb, then spread your fingers apart against the resistance. Hold this position for a few seconds, then release. Repeat this movement for 10-15 repetitions, gradually increasing the tension of the rubber band.

5. Forearm Pronation and Supination Stretch

To stretch the muscles responsible for rotating the forearm, extend your arm in front of you with your palm facing down. Use your opposite hand to gently rotate your wrist, bringing your palm towards the ceiling and then towards the floor. Hold each position for 30 seconds, then switch sides and repeat. Perform this stretch 2-3 times on each arm.

6. Isometric Wrist Extension

This exercise can help strengthen the extensor muscles without putting too much strain on the tendons. Place your forearm on a table or your thigh, palm facing up. Place your other hand on top of your wrist and try to push your wrist downwards, while simultaneously resisting the movement with your hand. Hold this position for 10-15 seconds, then release. Repeat this exercise for 10-15 repetitions on each arm.

7. Finger Extension with Rubber Band

To strengthen the finger extensor muscles, place a rubber band around your fingers and thumb. Spread your fingers apart against the resistance of the rubber band, then release. Repeat this movement for 10-15 repetitions, gradually increasing the tension of the rubber band as you get stronger.

8. Forearm Flexor Stretch

To stretch the muscles on the inside of your forearm, extend your arm in front of you with your palm facing up. Use your opposite hand to gently bend your wrist downwards, feeling a stretch in the forearm. Hold this position for 30 seconds, then switch sides and repeat. Perform this stretch 2-3 times on each arm, making sure to keep your arm straight throughout the movement.

9. Isometric Wrist Flexion

This exercise targets the flexor muscles in the forearm and can help strengthen them without causing further strain on the tendons. Place your forearm on a table or your thigh, palm facing down. Place your other hand on top of your wrist and try to push your wrist upwards, while simultaneously resisting the movement with your hand. Hold this position for 10-15 seconds, then release. Repeat this exercise for 10-15 repetitions on each arm.

10. Finger Flexion with Rubber Band

To strengthen the finger flexor muscles, place a rubber band around your fingers and thumb. Close your fingers towards your palm against the resistance of the rubber band, then release. Repeat this movement for 10-15 repetitions, gradually increasing the tension of the rubber band as you get stronger.

Remember, it’s important to consult with a healthcare professional or physical therapist before starting any new exercise program, especially if you have a pre-existing condition or if the pain persists. These exercises, when done correctly and consistently, can help alleviate the symptoms of elbow tendonitis and improve your overall forearm strength and flexibility.