Strengthening Exercises For Tennis Elbow

Even if you have an elbow surgery for your lateral epicondylitis or tennis elbow, without proper care you will find yourself in the same painful situation. So, the point is that make sure you take proper care of your hands and elbow when you go out in the field again.

Precautions to Take After an Elbow Surgery

In case if you’ve had an elbow surgery or an elbow replacement then instead of stressing it immediately and causing yourself problems, go easy on yourself and slowly work your way up. Take the following steps:

  1. If you play tennis, then consult with your coach and pick out a lighter racket. Do slow rounds and do not on any cost strain your elbow further or overdo it.
  2. If you simply lift then move on to the smaller weights. Better yet, work with objects like towels and other such light dumbbells so that your elbow manages movements and doesn’t even strain your arm further.
  3. If you’re a carpenter or anyone with such profession, suffering from an elbow surgery or elbow replacement then it’s better to take a few days off because in professions as such you can’t do any work without straining your arm. Unless if you’re allowed at the counter, take a few days off and rest.

Elbow Strengthening Exercises

Some of you who haven’t had an elbow surgery yet and want to prevent it along with tennis elbow completely, then follow these simple exercises to keep such horrids at bay. Keep in mind that consult with your doctor before you start any exercise or anything at all:

  1. Fist Clench

Fist clench exercise is one you have to go through with if you want to avoid an elbow replacement. For this, all you need is a towel and firm surface. Slowly clench and unclench your wrist upward. Keep it clenched from a few seconds and then let go. Repeat the procedure for some time and then let go.

  1. Supination with A Dumbbell

Supination with a dumbbell is a perfect exercise to have your supination muscle worked out. All you have to do is grab a small dumbbell and twist your arm with the dumbbell. This might cause extreme discomfort but it helps in preventing tennis elbow at maximum.

  1. Towel Twist

This one is easy, no doubt but tell that to a person suffering from tennis elbow and all hell might break loose. As the name indicates, twist the towel in your hands. By twisting, you’re allowing your muscles contract and expand accordingly allowing maximum movement.

  1. Wrist Flexion

Slowly, straighten your arm making the palm facing upward. Hold a dumbbell in the palm. Enclose your fingers around it and move your close wrist up and down by keeping the arm steady. This allows your flexor muscles to strengthen up completely.

  1. Wrist Extension

Instead of making your palm face towards the sky, make it face the ground. Again, enclose a dumbbell in your wrist and move up and down so as to avoid the chances of an elbow replacement Woodbridge, VA for good. If the exercises prove to be too much, remove the weight and if it doesn’t then increase the weight.

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