Elbow pain can be experienced either on the outside of the elbow or on the inside. Pain on the outside of the elbow is commonly known as Tennis elbow; and pain on the inside of the elbow is commonly known as golfers elbow. The fun fact however, is that more golfers present with Tennis elbow rather than Golfers elbow.
Tennis elbow is characterised as pain or tenderness on the outer bone of the elbow, which can often radiate down the forearm too. The condition is often caused by repetitive strain on the muscles and/or the tendons of the forearm muscles. Another common cause is repetitive, strong grip, which is likely to occur from gripping a golf club too tightly. These repetitive movements can start to cause a pull or strain on the bone where the muscles attach, leading to the pain on the outer bone of the elbow.
The most common treatment advice for tennis elbow is rest, and icing of the joint. However, it can be difficult to rest the elbow, when it is used constantly during daily activities. Therefore, a way to help the muscles relapsing, the wrist flexors and extensor muscles can be strengthened, which should as a result, de-load the pressure on the elbow.
Here is a video showing a series stretches and exercises that can done at home to help manage any pain caused by the irritation at the elbow.
The muscles that attach to the outside of the elbow play a role in helping our wrist extend (bend backwards), as well as extending/straightening the elbow.
Quite often the reason the muscles on the outside of the elbow, tighten or strain is because the muscles on the inside of the elbow also known as the flexor group a relatively weaker. Therefore, an approach to help reduce pain and self-treat tennis elbow. We can stretch the extensor group and strengthen the flexor group.
Strengthen flexor group:
– Holding a light weight, like a can of beans place your forearm flat on a table surface with just your wrist hanging of the edge. In neutral position
– Gently drop your wrist downwards, hold for 2-3 seconds
– Then bring it back to neutral position
– Repeat 5 times for 3 sets
Stretching extensor group:
– Hold your affected arm out in front of you, palm facing downwards.
– Place your opposite hand on top of the hand of your affected arm
– Gently push down to stretch the extensor group
– Hold for 15-20 seconds
– Repeat 3 times
Strengthening your grip:
As explained above a weak grip strength is a frequent indication of tennis elbow. Strengthening it may aid in reducing the symptoms.
– Find a seat at a table and rest your forearm on its surface.
– Take a rolled-up towel or a small ball in your hand, squeeze for approximately 10 seconds, and then release.
– Repeat this exercise 10 times.
Strengthening extensor and flexor group:
-For this exercise you require just a standard tea towel.
– Hold both ends of the towel with your hands in front of you and twist it as if you’re wringing out water.
In order to engage all affected muscles, make sure to twist in both directions.
– First do one set of 10 twists in each direction. As your elbow starts to get stronger do two sets.