When faced with a Tennis elbow injury, the rehabilitation process does not have to be complicated or costly.
In fact, if you’ve already spent money on Doctors, elbow braces and anti-inflammatory pills – you now know that they are useless and do nothing to get to the root cause of of your pain. They are simply band-aid solutions!
One of the most frustrating aspects of tennis elbow rehab and dealing with your elbow injury is not being able to play as hard as you want, accomplish what you need to do on a daily basis, or be as productive and efficient at work.
To make matters worse, your tennis elbow pain seems to come and go. Just when you think you are over the hump and in the clear, it flares back up again and the pain shoots down your forearm and into your wrist or hand. Even holding a simple coffee mug or carrying a grocery bag can bring tears to your eyes. It’s enough to send you into a deep depression. There is an increase in pain due to either an inflammation or degradation of the elbow tendons. The information about the injury is to be communicated to the professionals to get the desired results. The carrying of the bags needs to be simple and easy for the people with the latest techniques.
But did you know there are 6 tennis elbow rehab techniques that you can implement for tennis elbow pain relief?
Below are 6 techniques you should try before you waste a fortune on Doctors:
- Forearm/Wrist curls: Lay your injured forearm flat on your leg so that your wrist can comfortable fall limp over your knee. Grip a small dumbbell in your hand. Slowly lower the weight down and back up. Perform 10-15 repetitions.
- Hammer curls: For this rehabilitation movement, you again can keep your arm flat on your leg. But this time you hold the dumbbell straight up and down(thumb pointing to ceiling) Perform the same movement but keep your wrist straight. Again do 10-15 repetitions.
- Prayer stretch: Place your hands together in front of you as if you were praying. Palms and fingers together in close to your chest(do not interlock your fingers). Now slowly lower your hands down towards your belly button. You should feel a stretch on the inside of your forearms. Hold for 10 seconds.
- Reverse Prayer stretch: Same as the movement above, you will feel this rehabilitation stretch on the outside of your forearms. Bring your palms together, do not interlace your fingers. Fingers pointing down this time with hands in front of your belly button. Know this time brig your hands up towards the top of your chest until you feel a good stretch. Hold for 10 seconds.
- Easy finger extension: Interweave a rubber band around the tips of your fingers. Now practice opening and closing your hand as the band stretches. Hold your hand open and then close. Perform 15 repetitions.
- Cross Fiber Friction Massage: Lay your injured arm down on a flat surface. Use 2 fingers to start massaging your outer elbow muscles in a counter clockwise action. Go around the tender area 5 times. This helps improve the blood flow to your injured muscles and tendons to help accelerate your recovery from tennis elbow.
These are the be all and end all when it comes to tennis elbow rehab. There are many more techniques you can try that will help stop your elbow pain and get you back to all your favorite sports and activities.