By Ewa Habrowski, Physiotherapist
Featuring Alex Neven, Photography by Anne Dang
Featuring Alex Neven, Photography by Anne Dang
What is Tennis Elbow?
It is a condition that causes you pain around the outside of your elbow. It is often caused when the strain the attachments between the bony part of elbow and your forearm muscles. Motions that use these forearm muscles, such as playing tennis, may strain these tendon attachments. Medically this condition is referred to as epicondylitis or more accurately epicondylalgia.
What causes tennis elbow?
While the condition is named after playing tennis, more often occupations that rely heavily on use of their forearms experience ‘tennis elbow’. Movements such as repetitive twisting motions such as using a screwdriver, or lifting items as you move your elbow may strain the forearm muscles and aggravate this area. With time over-use of the dominant hand may contribute to a cycle of pain as well as
How can Physiotherapy help?
An exercise program involving both stretching and strengthening can help alleviate discomfort at your elbow when doing activities. If you have pain, use pain relief strategies such as modifying repetitive behaviours, resting, and icing as necessary.
Stretching
- Wrist Extensor and Wrist Flexor Stretches: When pain is reduced, start with gentle stretching of your forearm muscles with a straightened elbow and your wrist pulled back and then bent forward
- Aim to hold the stretch for at least 30 seconds and repeat frequently throughout the day
- 30 seconds, 2 reps, repeat daily
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Strengthening
Isometric strengthening involves using the unaffected arm to push down on the affected arm with your wrist extended. Holding this static position activates the muscle without changing its length.
- 10 reps x 3 sets, hold for 3 seconds
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ECCENTRIC STRENGTHENING - Progress to eccentric strengthening of the forearm extensors by using a light hand weight (1-2 lbs). Use your unaffected hand to get into the starting position, then slowly bring the weight down (5 seconds)
- 1- reps x 2 sets, repeat every other day
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GRIP STRENGTHENING - Include gentle grip strengthening (Fig. 4) if pain is minimal
- 10 reps x 2 sets, every other day
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FOREARM STRENGTHENING - Add forearm strengthening using a light hand weight (1-3 lbs). Rest your forearm on a surface, and slowly rotate your palm up to palm down.
- 10 reps by 2 sets, 3 times per week
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What other treatment options are available to me?
A rest period to relieve pain may involve modifying work duties, use of ice, or using a forearm strap.
When should I seek further help?
If you have prolonged pain of greater than 6 weeks seek guidance from your physician. If you notice that the painful area is becoming red, swollen, or feels hot seek guidance from your physician.
Our Physiotherapists see and assess
tennis elbow (lateral epicondylitis) and golfer's elbow (medial epicondylitis)!
If you are interested in being seen and assessed by our physiotherapists,
email [email protected] or call 905-333-5100 ext 4.