Tennis elbow is a very common degenerative condition caused by repeat motions, like swinging a tennis racquet. Despite the name, tennis elbow can develop in people even if they have never played tennis before. Tennis elbow is the name that stuck, but any repetitive motion of the arm can lead to the condition. People who work in manual labor jobs like construction are especially susceptible to elbow tendonitis. While tennis elbow can be quite painful, there are many exercises you can do in the comfort of your own home to decrease the pain. With that in mind, here are a few exercises you can do to decrease elbow pain if you suffer from tennis or golfer’s elbow.
- Extend your right arm straight out in front of you.
- Using your left hand, grab your right hand and gently bend it down at the wrist.
- Hold for 5-10 seconds and release.
- Repeat with the opposite hand.
- Grab a stress ball or tennis ball in the palm of your right hand.
- Squeeze the ball as tightly as you can off and on for a few seconds.
- Transfer the ball to your left hand and repeat the process.
- Grab a light 1 or 2 pound weight with your right hand.
- Set your arm flat on a table up to your wrist – allowing your hand to hand over the table.
- With palm facing up, and your forearm flat on the table, curl the weight up at the wrist.
- Repeat several times, then turn your arm over so your palm faces the floor, and repeat the curls.
If you are experiencing symptoms of tennis elbow and these home remedies do not work to relieve your pain, make an appointment with a Minnesota pain management doctor. At Advanced Spine & Pain Clinics of MN, our providers have been treating elbow pain for decades. When you set up an appointment, one of our pain physicians will examine your condition and provide you with recommendations for treatment that will fit your needs. Call our clinic today to set up your appointment and get back to living a pain free life.