what exercises to avoid with tennis elbow

3 min read 23-12-2024

what exercises to avoid with tennis elbow

Tennis elbow, or lateral epicondylitis, is a painful condition affecting the outside of the elbow. It's caused by overuse and strain of the forearm muscles that control wrist extension and finger extension. While rest and physical therapy are crucial for recovery, certain exercises can worsen the condition. Knowing which exercises to avoid is essential for effective treatment and preventing further injury. This article will outline exercises to avoid if you have tennis elbow.

Understanding Tennis Elbow

Before diving into the exercises to avoid, let's briefly understand what causes tennis elbow. The pain stems from inflammation of the tendons attaching forearm muscles to the outside of the elbow. Repetitive movements, like those involved in playing tennis, can lead to tiny tears in these tendons, resulting in pain and inflammation. Improper technique and gripping too tightly also contribute to the problem.

Exercises to Avoid with Tennis Elbow

Certain exercises aggravate the already inflamed tendons, hindering the healing process. Avoiding these exercises is crucial for recovery.

1. Wrist Extensions Against Resistance

This movement directly stresses the affected tendons. Exercises like wrist curls with weights or resistance bands, where you extend your wrist against resistance, should be avoided. This includes any activity that involves forcefully extending your wrist upward.

2. Grip Strengthening Exercises

While grip strength is important for many activities, excessive grip strengthening can worsen tennis elbow. Avoid exercises that involve squeezing objects forcefully, such as grip strengtheners or prolonged hand-gripping activities.

3. Forearm Pronation and Supination with Resistance

These movements involve rotating the forearm inwards (pronation) and outwards (supination). Performing these movements against resistance, such as using weights or resistance bands, can further irritate the inflamed tendons. Examples include using heavy tools or working with resistant materials.

4. High-Impact Activities

Activities that create significant shock or stress on the elbow joint should be avoided. High-impact exercises like running, jumping, and racquet sports (ironically!) should be avoided during the acute phase of tennis elbow. Consider low-impact alternatives such as swimming or cycling.

5. Exercises that cause pain

This may seem obvious, but any exercise that causes pain or increases pain in your elbow should be avoided. Pay attention to your body's signals. Even if an exercise isn't explicitly listed above, if it exacerbates your pain, stop and consult a healthcare professional.

What to Do Instead: Recommended Exercises

While avoiding aggravating exercises is crucial, you shouldn't completely stop moving your arm. Gentle range-of-motion exercises and stretches can help maintain flexibility and prevent stiffness. Focus on exercises that don't put direct strain on the affected tendons. Your physical therapist can guide you on appropriate exercises tailored to your specific condition. These might include:

Gentle wrist stretches: Slowly extend and flex your wrists, holding each position for a few seconds.
Forearm stretches: Gently stretch your forearms by extending and flexing your fingers and wrists.
Elbow flexion and extension: Slowly bend and straighten your elbow, keeping the movements controlled and pain-free.

Always consult a physical therapist or other healthcare professional for personalized guidance on exercise and recovery.

When to See a Doctor

If you experience persistent elbow pain, numbness, or weakness, seek medical attention. A doctor can diagnose the condition and recommend appropriate treatment, which may include physical therapy, medication, or in some cases, surgery. Early intervention can significantly improve the prognosis.

Conclusion

Tennis elbow can be a debilitating condition, but understanding which exercises to avoid is a crucial part of effective treatment and recovery. By avoiding the exercises listed above and focusing on gentle stretches and movements, you can help protect your elbow and promote healing. Remember, listening to your body and consulting a healthcare professional are key to successful management of tennis elbow. Remember to always prioritize pain-free movement.