Treatment often includes participating in elbow tendonitis exercises that will allow you to get your elbow performing correctly again. When you are exercising your elbow as a form of elbow tendonitis treatment, ensure that you wear the proper protective gear, such as the Cho-Pat® Tennis Elbow Strap, to prevent further injury.
Understanding Elbow Tendonitis
Elbow tendonitis (AKA tennis elbow or golfer’s elbow) can cause pain and restrict movement. The good news is that there are effective exercises you can do at home to alleviate pain and improve your elbow's strength and flexibility. Elbow tendonitis occurs when your elbow tendons become inflamed due to overuse or repetitive movements. This inflammation can cause pain, stiffness, and weakness, making it difficult to perform daily tasks.
Essential Exercises for Elbow Tendonitis Relief
Whether you are strapped for time or are unsure of whether or not you’ll be able to do them properly, elbow tendonitis exercises are quick and easy to do. It is important that when you experience symptoms of elbow tendonitis and are able to diagnose it through understanding the causes and symptoms, that you seek proper treatment.
Elbow Tendonitis Exercises You Can Do at Home to Relieve Pain
While rest is crucial, specific exercises can help strengthen the muscles around the elbow, reduce pain, and prevent future flare-ups.
Wrist Extensor Stretch
This stretch targets the extensor muscles of the forearm, which are often tight in those with elbow tendonitis.
- Extend the affected arm straight in front of you with your hand palm down.
- With your other hand, gently pull the fingers of the affected hand back toward your body, feeling the stretch along the top of your forearm.
- Hold position for 15-30 seconds and repeat 2-3 times.
Wrist Flexor Stretch
This stretch helps relieve tension in the flexor muscles of the forearm, easing elbow pain.
- Extend your arm straight in front of you with your palm facing up.
- With your other hand, gently push your palm downward and toward your body, feeling the stretch on the underside of your forearm.
- Hold position for 15-30 seconds and repeat 2-3 times.
Isometric Wrist Extension
Strengthening the extensor muscles helps to stabilize the elbow joint, reducing strain on the tendons.
- Place your affected forearm on a table or to a flat surface with your hand hanging off the edge and palm facing down.
- Hold a light weight (e.g., a can of soup) in your hand and slowly raise your hand by bending your wrist back.
- Hold 5 seconds, then slowly lower your hand back down.
- Repeat 10-15 times for 2-3 sets.
Towel Twist
This exercise targets the muscles of the forearm and hand, promoting balanced strength and stability.
- Hold a towel with both hands, one on each end.
- Twist the towel as if you were wringing out water, alternating directions with each repetition.
- Perform 10-15 twists in each direction, 2-3 times.
Enhance Your Stretching Routine with StretchRite by Medi-Dyne
Elbow tendinitis occurs when your elbow tendons become inflamed due to overuse or repetitive movements. This inflammation can cause pain, stiffness, and weakness, making it difficult to perform daily tasks. While rest is crucial, specific exercises can help strengthen the muscles around the elbow, reduce pain, and prevent future flare-ups.
Why StretchRite® Stretching Strap?
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Adjustable Resistance - StretchRite features handgrips that provide multiple levels of resistance. The handgrips also allows you to gradually increase the stretch as your flexibility improves.
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Targeted Stretching - The design of StretchRite makes it easier to isolate specific muscle groups, which is especially beneficial for the intricate muscles around the elbow.
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Ease of Use - Whether you are a beginner or an experienced athlete, ProStretch StretchRite’s simple design makes it easy to integrate into your stretching daily routine.
Using StretchRite for Elbow Tendonitis
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Wrist Extensor Stretch - Hook the StretchRite around the fingers of your affected hand and gently pull back to deepen the stretch, holding for the recommended time.
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Wrist Flexor Stretch - Use the StretchRite to add gentle resistance as you press your palm downward, enhancing the stretch without straining your muscles.
Some common elbow tendonitis stretches you can perform on your own using StretchRite include:
Deltoid Stretch
- Anchor the StretchRite® Stretching Strap to the top of a door.
- Standing with your side facing the door, reach across your body, and grab the end of the StretchRite®.
- Carefully step away from the door and lean into the stretch. This will stretch the outer portion of your upper arm.
Dumbbell Stretch
- Place your forearm on a table, desk, stool, or other sturdy surfaces, hanging the wrist and arm off the edge.
- Holding a light dumbbell (or a can of soup or a water bottle), bend your wrist upwards and hold it for twenty seconds.
- Bend it down and hold it for twenty seconds.
- Repeat this ten times.
Extensor Stretch
- Stretch your arm straight out in front of you, level with the shoulder.
- Bend your wrist to point your fingers down towards the floor.
- With your opposite hand, push against the back of your hand to give it a good stretch.
- Hold for 30 seconds, then relax. Repeat ten times.
Massage Elbow
In addition to your elbow tendonitis exercises and stretches, be sure to massage the elbow so that you can continue in pain relief. Simply press on the outer area of the elbow with two fingers and rub for approximately five minutes.
Conclusion
Elbow tendonitis can be a frustrating condition, but with consistent exercises and the right tools, you can find relief and prevent future issues. Incorporating these stretches into your routine, and using the StretchRite by Medi-Dyne to enhance your efforts, that can help you recover faster and regain full function in your elbow.
PLEASE NOTE: The information on this website and article is for information only and should not be used as a substitute for consulting your doctor. Consult your doctor for proper diagnosis and rehabilitation.
