5 Simple Movements that Can Overcome Elbow due to Tennis Elbow

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For those of you who often sport badminton or tennis, you may have experienced tennis elbow. This condition makes the area around your elbow painful, hot, and weak. In addition to cold compresses, there are actually some simple movements that you can do to deal with painful elbows due to tennis elbow. What is the movement like? Continue reading the following reviews.

What is tennis elbow?

Tennis elbow (lateral epicondylitis) is a type of elbow pain that occurs because the muscles and tendons in the elbow area are inflamed. This condition is commonly experienced by people who often swing their arms repeatedly. For example during badminton, tennis, painting, to carving wood.

According to the American Academy of Orthopedic Surgeons, the most common tennis elbow symptoms are the appearance of pain and a burning sensation on the outside of the elbow. In addition, you will usually also have difficulty grasping because the length of the arm feels weak.

As a first step, put a cold compress on the elbow area to help stretch the tense muscles and elbow tendons. This method can reduce pain and weakness around the elbow.

After the inflammation has subsided, try moving your elbow slowly. This is done so that the muscles in your arm get stronger and prevent your elbows from getting sick. But remember, don't be too forced and stop immediately if it hurts.

Movement to overcome painful elbows due to tennis elbow

Before trying to move your hand, you should consult your doctor or therapist first. The doctor will see if your elbow hurts due to tennis elbow which is severe or not.

After feeling capable, then you can try to move it little by little. If done correctly, this movement can not only relieve inflammation in the elbow, but also speed up recovery.

Here's a simple gesture that you can do to deal with painful elbows because of tennis elbow.

1. Grasping objects

Difficulty grasping is one of the most common symptoms of tennis elbow. This gripping exercise will help strengthen the muscles of the forearm and the grip of the hand.

Here's how:
  •     Prepare a table and a small towel that has been rolled up.
  •     Place your arms on the table, as illustrated.
  •     Hold the towel roll and gently grip it for 10 seconds. Then release it.
  •     Repeat 10 times until your elbow pain is comfortable.

2. Rotating the wrist

Movement of swinging arms when badminton or tennis sports involves supinator muscles. This supinator muscle is a large muscle located on the forearm and attached to the elbow.

This exercise can help relax the supinator muscle that is prone to injury due to tennis elbow. Here's how:
  • Sit in the chair comfortably, then prepare a dumbbell that weighs 1 kilogram (kg).
  • Place your elbows above your knees, then hold the dumbbell vertically (upright).
  • Turn your wrist slowly, from top to bottom. Make sure your arms are straight, only your wrists are spinning.
  • Do it 10 times.

3. Grasping up and down


This movement serves to relax the extensor muscles in the wrist. Here's how easy it is:

  • Sit on the chair comfortably, then place your elbows on your knees.
  • Hold the dumbbell with the palm facing down.
  • Move your wrist up and down, like when you are riding a motorcycle. Keep your arms straight, only your wrists move.
  • Do it 10 times and feel the changes.

4. Lift one hand weight


Apart from elbow pain, wrist muscle injury is also common due to tennis elbow. Because the wrist muscles are directly connected to the elbow muscles. That is why when the elbow muscles get injured, the wrist muscles will also be affected.

To deal with pain around the wrist, do the following:
  •     Sit on the chair comfortably, then place your elbows on your knees.
  •     Hold the dumbbell with the palm of the hand facing up.
  •     Bend your wrist up 10 times. Keep your arms straight, only your wrists move.
  •     Do the same thing downwards 10 times.

5. Squeeze the towel


This movement can help strengthen and flex the muscles of the forearm to the elbow. If done correctly and carefully, this movement can also speed up the recovery of injuries to the elbow muscles, you know.

Here's how:

    Sit in the chair comfortably. Keep your shoulders relaxed.
    Hold the towel with both hands, then turn the towel in the opposite direction as if you were squeezing a shirt.
    Repeat 10 times, then change the reverse direction.

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