Tennis Elbow: How to Strengthen Your Tendons
Tennis elbow or lateral epicondylitis is a tendon issue (i.e. tendinopathy or tendinitis) that typically involves pain in the region of the lateral elbow, which is where the tendon for the wrist and finger extensor muscles attaches. Like other tendon issues, strength training appears to be helpful in many cases for both reducing pain and improving the work capacity of the tendon. Here are several strategies that you can try if you are currently experiencing pain in this region. The great news is that all of these can be done at home!
1. Wrist Extensor Curls: Move through the full range of motion, which will work the wrist extensors both concentrically and eccentrically. Shoot for 3 sets of 6-12 repetitions.
2. Supinator Curl: This exercise will target the supinator muscle, which also attaches at the lateral elbow. Perform 3 sets of 6-12 repetitions.
3. Finger Extensor Curls: This exercise will target the muscles that extend our four smaller fingers. These finger extensor muscles also attach on the lateral epicondyle and can be involved in tennis elbow cases. Shoot for 3 sets of 8-12 repetitions.
Loop Bands: https://amzn.to/3nkqKgu
Finger Extensor Strengthener: https://amzn.to/3cgNaJ9
Please remember that my posts are intended to be educational and not medical advice. If you have pain or are experiencing functional limitations, please see your local physical therapist.
Tennis elbow or lateral epicondylitis is a tendon issue (i.e. tendinopathy or tendinitis) that typically involves pain in the region of the lateral elbow, which is where the tendon for the wrist and finger extensor muscles attaches. Like other tendon issues, strength training appears to be helpful in many cases for both reducing pain and improving the work capacity of the tendon. Here are several strategies that you can try if you are currently experiencing pain in this region. The great news is that all of these can be done at home!
1. Wrist Extensor Curls: Move through the full range of motion, which will work the wrist extensors both concentrically and eccentrically. Shoot for 3 sets of 6-12 repetitions.
2. Supinator Curl: This exercise will target the supinator muscle, which also attaches at the lateral elbow. Perform 3 sets of 6-12 repetitions.
3. Finger Extensor Curls: This exercise will target the muscles that extend our four smaller fingers. These finger extensor muscles also attach on the lateral epicondyle and can be involved in tennis elbow cases. Shoot for 3 sets of 8-12 repetitions.
Loop Bands: https://amzn.to/3nkqKgu
Finger Extensor Strengthener: https://amzn.to/3cgNaJ9
Please remember that my posts are intended to be educational and not medical advice. If you have pain or are experiencing functional limitations, please see your local physical therapist.
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Hey doc, I experience a bit of pain in my elbow whenever I do a tricep exercise, would these help at all?
By making our tendon stronger, does that mean we lowering the risk of Bicep Tear Doc?
hey doc, should we up the weight over time?
May I ask, should I do this before, during or after a workout and should I ice the elbow after doing these and if so, how long for? I really appreciate this video. Thank you
Hi
What do you think about a Powerball (in the link below)?
Should one train with it in addition to a dumbbell or instead?
And also every other day?
Thanks
π
https://www.24.se/hem-fritid/traningsprodukter/redskap/handtraning/gyroskopisk-powerball-svart?gclid=CjwKCAjwoMSWBhAdEiwAVJ2ndhs8eNAaOIj8Hr_AxVaB3pD3xJvyotjF2UN79Fc4VMYHNKkxTzAj3xoCWU4QAvD_BwE
I have no problem's but I'm just an athlete so can I just make it stronger?
Thank you so much!
What if pain gone but elbow still gets swollen after activity like mowing the lawn.
great exercise!
Very informative doc. Thanksπ
Thank you,very helpful.
Hey man I wanted to ask, my outer elbow always snaps when i move my hand towards my bicep (palm facing forward). There's no pain, but can I get rid of the snapping with these movements? Thanks.