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As with any injury that affects the muscles or tendons, the fastest path and route to recovery is with rest and then exercise.
And this is no different when it comes to injuries to the elbow such as elbow tendonitis.
This condition is often referred too as tennis elbow.
It’s classified as a repetitive stress injury that can be very challenging to overcome if you don’t follow the right advice from day one.
Here’s the thing:
If you omit elbow tendonitis exercises as part of your recovery strategy, then to be brutally honest with you – you will NEVER fully recover.
If you are like the majority of sufferers, you’ve probably tried the anti-inflammatory pills, elbow straps/braces, cortisone injections, topical gel creams, rested your affected arm and even had multiple trips back and forth to your Doctor yet …
You continue to suffer from outer elbow pain.
Am I right?
The secret to getting better is to learn as much as you can about your injury and then follow a proven formula to strengthen your forearm extensor muscles and tendons.
And this involves exercise!
Now there is no need to freak out and think you need to run out and purchase exercise equipment or that’ll you need to set aside an hour out of your busy day to do these exercises.
This is not the case.
I’m referring too simple steps and movements you can do at home or in your office that are extremely effective in helping you get rid of your elbow pain and injury once and for all.
Check out my post on 5 Proven Tennis Elbow Relief Remedies You Absolutely Must Try, it’s packed full of great advice!
In fact, there are only 3 easy steps and exercises that you need to do”
1) Wrist Extensions
You will need something that fits comfortably in your hand which is not too heavy.
A 500ml water/soda bottle or a soup can or tin food from your cupboard will work perfectly.
If you choose the water bottle make sure it is full.
Support of your forearm is important when doing this exercise.
You should support your forearm at the end of a table or chair armrest.
Grasp your can of food or water bottle in the hand of your affected elbow – palm facing down.
Let your wrist hand off the end of the table or armrest.
Begin by gently extending your wrist upwards so that it is parallel with the floor and inline with your forearm.
Do this for 15 repetitions for 2 sets.
This exercise targets your injured and weakened forearm extensor muscles which are on the outside of our forearm and attach at your elbow.
2) Forearm pronation/supination exercise
Just like the previous one, you will need something for weight resistance.
I suggest you use a hammer if you have one nearby.
Otherwise your soup can or water bottle will work too.
Again this exercise should be done while seated.
If you are using a hammer, place your grip at the top of the hammer underneath the claw.
Water bottle or can, normal grip.
Lay your forearm on the armrest or end of table with the hammer perpendicular to the floor, soup can/bottle as well.
In a slow controlled fashion, begin rotating your hand/forearm so that your palm is facing upwards towards the ceiling, hammer/soup can parallel to the floor.
Go back to starting position and rotate in the opposite direction so that your palm is facing down towards the floor.
As you do this exercise you will feel your forearm muscles constrict and tighten.
This movement should not be painful.
If so, please stop.
Perform 15 repetitions for 2 sets.
To make this exercise more challenging and harder, simply move your hand down the shaft of the hammer towards the end.
The lower your hand is on the hammer, the more resistance you will feel and the more challenging the exercise becomes.
3) Finger extensions
The last shining start of the bunch is a much overlooked exercise yet it so simple and effective.
All you need is a thick rubber band and you’re off.
Interweave the rubber band through the fingers of your affected hand.
You can extend your arm out in front of you or keep your elbow bent – it doesn’t matter.
Now imagine you are trying to catch a ball in your hand.
The goal is to open your hand by spreading your fingers as far apart as possible and holding it for 3-5 seconds.
Try to resist your fingers from closing too fast.
So in other words apply resistance against your fingers after the 3-5 seconds have passed.
Try to avoid letting your hand close completely.
To make this exercise harder, interweave another rubber band for added resistance.
Again the goal is to perform 2 sets of 15 repetitions.
You can also read Dr.Kim’s article on elbow tendonitis, there is some good stuff in there.
Here is what to expect after 3 days of doing these movements:
- an increase in elbow soreness
- an improvement in elbow flexibility
- a possible increase in elbow inflammation(this is not a bad thing, just your body’s natural defences – it’s part of the healing process)
- if inflammation is present, you can control your pain by applying a little ice to your elbow – no more than 10 minutes and never ice directly to skin – create a barrier in between the two.
As I expressed earlier in this article, this is the only way you can truly overcome your tennis elbow injury.
Everything else will simply swallow all your money and leave you frustrated and perhaps even depressed.
Tennis elbow can not only prevent you from doing the things you love to do such as sports activities, hobbies, etc but …
It can dramatically impact your work performance if you are involved in manual labour work or can even impact your ability to type properly on your keyboard at work.
No amount of pill swallowing, wearing elbow straps, getting cortisone injections or smearing on topical creams can truly provide the means to putting your tennis elbow injury behind you.
As someone who has been in your shoes and knows how frustrating it is to overcome it, I wish I knew back then(7 years ago) what I know now!
Now for those people who want to fast track their recovery and healing time without having to give up the things they love to do …
Click the big blue button below to learn just how easy and cheap it is to cure your injury at home using these proven 5 simple steps!
is the author of Tennis Elbow Secrets Revealed which has been teaching individuals how to overcome their tennis elbow injury at home since 2005 with over 1,767,986 copies sold.
He is a Certified Personal Fitness Trainer and Exercise Rehab Specialist based in Vancouver, BC, Canada