Time to get some relief
Tennis Elbow is a painful condition that occurs when tendons in your elbow are overloaded, usually by repetitive motions of the wrist and arm. It can be extremely painful and debilitating so if you are someone dealing with Tennis Elbow . . . There’s hope!!
If you are currently exercising I recommend backing off several exercises (vertical pull-ups, snatch, clean) for 3 weeks with modifications then reassess going to a doc. It’s primarily an overuse injury and can be nagging if it goes uncared for. The main goal is to knock out the inflammation. Many have seen improvements by taking ibuprofen daily for 2 weeks and heat pad before bed (across bicep and forearm).
Inflammation at the insertion points of the tendons and muscles can happen which causes the pain. The plan will include the following:
1. Reduce inflammation (ice until discomfort is reduced and use heating pad at night before bed to relax muscles)
2. Activate and strengthen supporting pulling muscles of back to reduce overuse of biceps and forearms
3. Return to normal exercise movements
The focus is to reduce the inflammation of the injured tissue, then re-strengthen and lengthen it to it’s healthy state. Your forearm tissue is likely getting pulled by your biceps and triceps and they in turn are getting pulled by your pecs.
Complete the following 3-5 times per week:
A1. Lax ball on bicep tendon, 1min./arm x 2 sets
A2. Lax ball on pecs, 1min./arm x 2 sets
B1. Stretch bicep on wall, 1min./arm x 2 sets
B2. Wrist stretch on floor (palms up and down), 1min./arm x 2 sets
C1. Isometric Holds in following positions (T, Y, A) x 20 seconds x 3 sets (no weight)
C2. Scapular retractions using Cross Over symmetry, 15 reps x 3 sets