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    Tennis Elbow Exercises

    Uploaded by

    moutasim mohammad
    exercise

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Tennis Elbow Exercises

    Uploaded by

    moutasim mohammad
    85 views2 pages
    exercise

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    exercise

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    85 views2 pages

    Tennis Elbow Exercises

    Uploaded by

    moutasim mohammad
    exercise

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Physiotherapy Department

    Tel: 01473 703312

    Tennis Elbow Exercises


    This advice and exercise sheet is designed Elbow clasp
    Information for patients

    to help resolve or settle your tennis elbow


    Various methods of strapping or splinting the
    symptoms. Not all the suggestions will suit
    forearm may be tried to relieve the strain on
    everyone, but we hope that you will find
    it. In particular an ‘epicondylitis clasp’ may
    some of the information useful. This is a
    help if worn during activities that aggravate
    self-limiting condition and will inevitably
    the pain. These can be purchased from a
    improve.
    pharmacy or sports store.
    Your main aim is to relieve the pain and
    allow the symptoms to settle. This can be
    Forearm strengthening exercises
    done by:
    1 Scapula setting
    1 Using ice packs.
    This posture needs to be adopted
    2 Avoiding aggravating activities such as throughout all the following exercises.
    lifting. Sit up tall, gently tuck your shoulder
    3 Using pain relief medication. blades back as if trying to make your
    4 Using an elbow clasp. shoulders broader.
    5 Gentle controlled exercises. Reps: Sets: Times a day:

    Using ice packs for pain relief and


    inflammation reduction
    Ice packs will help to reduce inflammation,
    muscle spasm and pain. A packet of frozen
    peas wrapped in a damp towel makes a very
    effective ice pack. Apply it to the painful area
    (the bony part on the outside of your elbow)
    for 20 minutes, whilst in a resting position.
    This can be repeated 3-4 times daily if it is 2 Try gripping some putty or a soft ball
    helpful. Be careful, ice can burn in bony areas without bringing on your pain.
    or where circulation is poor. You can use ice
    Reps: Sets: Times a day:
    packs before or after exercise to help with
    pain relief.
    3 a) Sitting with your arm resting on a table,
    elbow at your side, gently extend and
    Aggravating activities to avoid
    flex your wrist, palm down then palm up.
    Where possible try to avoid the following b) When you can do this without pain, try
    activities: adding a small weight such as a small
    1 Lifting. tin of beans.
    2 Driving. If you must drive it should be for Reps: Sets: Times a day:
    short distances only.
    3 Prolonged repetitive movements.
    DPS ref: 04844-15.indd(RP)

    4 Gripping activities.

    Medication
    Make sure you are taking the medication
    prescribed by your GP.
    Ô
    4 a) Sitting with your arm at your side, elbow General strengthening exercises
    at 90º and keeping your elbow tucked in,
    alternate your palm so it faces up then In addition to your elbow we also need to work
    down. on your upper arm strength.
    b) When you can do this without pain, try it 1 Lying on your back, with your elbow and
    with a weight such as a hammer. shoulder at 90º, lift a weight towards the
    Reps: Sets: Times a day: ceiling with your affected arm.
    Reps: Sets: Times a day:

    5 a) Sitting with your arm straight down by 2 Standing, with your


    your side and keeping your elbow still, elbow at your side
    move your hand from side to side in a and your arm straight,
    waving motion. bend your elbow
    b) When you can do this without pain, add a taking your hand
    weight such as a small tin of beans. towards your shoulder.

    Reps: Sets: Times a day: Reps: Sets:


    Times a day:

    3 Lying on your back with your hand behind


    your head, straighten your arm.
    Reps: Sets: Times a day:

    Stretching
    Common extensor origin stretch

    1 Stretch our your affected arm. Allow your


    wrist to drop down (bend). Increase the
    stretch by using your other hand.
    Hold for 30 seconds and repeat three times.

    Produced by:
    The Ipswich Hospital NHS Trust
    Heath Road, Ipswich, Suffolk IP4 5PD
    Hospital switchboard: 01473 712233
    www.ipswichhospital.nhs.uk
    Issue 3: October 2015 Review date: September 2018
    © The Ipswich Hospital NHS Trust, 2008-2015. All rights reserved. Not to be
    reproduced in whole, or in part, without the permission of the copyright owner.

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