Elbow Pain Exercises
Elbow pain is something that can strike any one of us at anytime. The worst part is trying to understand the cause of your elbow pain, especially if you don’t remember striking your elbow, falling on it or starting a new activity, hobby or sport.
If the pain in your elbow is located on the outside of your elbow, then there is a good chance that it’s not just any old elbow pain. It’s most likely an injury called tennis elbow.
It can affect anyone at anytime but mostly affects people in the age group of 35-60. And in case you’re thinking, “But I don’t play tennis…”, you don’t have to play tennis to suffer from tennis elbow. Over 95% of all reported cases of tennis elbow every year come from non-tennis players.
Tennis elbow is a condition characterized by severe pain, tenderness and a burning sensation on the outside of your elbow. There can be many causes but basically the flexor tendon that attaches to the lateral epicondyle on the outside of your elbow gets torn as a result of repetitive actions and overuse.
Suffering an injury such as tennis elbow may interfere in your daily tasks, hobbies and physical activities. But you don’t have to sit on the sidelines and let this elbow pain ruin your life. You can engage in some elbow pain exercises to help improve the condition of the injured area. The following tennis elbow exercises for elbow pain can help strengthen your damaged and injured muscles and tendons.
The first exercise you can perform is the Ball Squeeze exercise:
Ball Squeezing Exercise
This exercise will help improve blood circulation to the injured muscles and tendons and help increase forearm strength. Simply squeeze a soft ball, aka as a stress ball, in the hand of your injured arm. Squeeze the ball for 15 repetitions for 4 sets, twice a day for 10 days.
Elbow Pain Exercise 1: Put your forearm on the table with the wrist and palm face down on the table. Let your hand carry a 400-gram weight. Bend your wrist and straighten it out. Perform 3 sets of 15 repetitions.
Elbow Pain Exercise 2: Put your wrist and arm on the edge of the table again but facing upwards. Put the weight in your hand, flex your hand/wrist upwards towards the ceiling and then back down. Perform 3 sets of 15 repetitions.
Elbow Pain Exercise 3: Stand straight and stretch your arms in front of you, palms down. Grab a broomstick with weights and a string attached to to the middle of the stick and make sure the weight touches the ground. Roll the string around the stick by flexing your wrists alone. Then, unroll the string. Make sure you have your palms facing downwards. Perform 1 set of 5 rolls.
The biggest mistake that many elbow pain and tennis elbow sufferers make is not performing these elbow exercises in the early stages of their injury. Most sufferers take the ‘wait and see’ approach which only makes their condition worse and prolongs their recovery time.
If you are indeed suffering from tennis elbow, you don’t have to shell out hundreds of dollars of your hard earned cash on doctors or physical therapist visits. Forget about washing down fistfuls of anti-inflammatory pills everyday that really only masks the pain and does nothing to treat the root cause. You don’t have to wear bulky and restrictive elbow braces or bands, that only promote muscle weakness and fatigue. Never, ever worry about having to get painful cortisone injections in your arm.
All it really takes to completely cure your tennis elbow and stop elbow pain for good are 5 simple, step-by-step techniques that you can do from the comfort of own living room, sitting in your comfy chair watching your favorite television show – without any gadgets or special exercise equipment!