Tennis elbow, also known as lateral epicondylitis, is a condition that affects the elbow joint. It is a type of overuse injury that results from repetitive use of the forearm muscles and tendons that attach to the lateral epicondyle (the bony bump on the outer part of the elbow).
Despite the name, tennis elbow is not limited to tennis players and can occur in people who perform repetitive motions involving the wrist and forearm, such as painters, plumbers, and carpenters. It is most common in people between the ages of 30 and 50.
The symptoms of tennis elbow include pain and tenderness on the outer part of the elbow, which may radiate down the forearm. The pain is often worsened by gripping and twisting movements of the wrist and forearm, such as shaking hands or turning a doorknob.
Treatment for tennis elbow usually involves rest, ice, and over-the-counter pain medications to manage symptoms. Physical therapy and specific exercises may be recommended to strengthen the muscles and tendons around the elbow joint. In some cases, a brace or splint may be used to limit movement and reduce strain on the affected area.
If conservative measures fail to improve symptoms, more invasive treatments such as corticosteroid injections or surgery may be considered. However, these options are typically reserved for severe cases that do not respond to other treatments
Exercises for Tennis elbow
Wrist Extension: Sit in a chair with your forearm resting on a table, palm facing down. Hold a weight (or a can of soup) in your hand and slowly raise your hand up towards the ceiling. Lower it back down slowly. Repeat for 3 sets of 10.
Wrist Flexion: Sit in a chair with your forearm resting on a table, palm facing up. Hold a weight (or a can of soup) in your hand and slowly raise your hand up towards the ceiling. Lower it back down slowly. Repeat for 3 sets of 10.
Reverse Wrist Curls: Sit in a chair with your forearm resting on a table, palm facing down. Hold a weight (or a can of soup) in your hand and slowly curl your hand towards your body. Lower it back down slowly. Repeat for 3 sets of 10.
Forearm Pronation and Supination: Sit in a chair with your forearm resting on a table, palm facing down. Hold a weight (or a can of soup) in your hand and slowly rotate your forearm so that your palm is facing up. Rotate back to starting position and repeat for 3 sets of 10.
Eccentric Wrist Extension: Hold a weight (or a can of soup) in your hand and sit with your arm resting on a table, palm facing down. Slowly lower the weight towards the floor with your wrist until your hand is parallel with the ground. Use your other hand to bring the weight back to starting position. Repeat for 3 sets of 10.
Eccentric Wrist Flexion: Hold a weight (or a can of soup) in your hand and sit with your arm resting on a table, palm facing up. Slowly lower the weight towards the floor with your wrist until your hand is parallel with the ground. Use your other hand to bring the weight back to starting position. Repeat for 3 sets of 10.
Forearm Stretch: Place your arm straight out in front of you with your palm facing down. Use your other hand to gently pull your fingers towards your body until you feel a stretch in your forearm. Hold for 15-20 seconds and repeat on the other arm.
Tennis Ball Squeeze: Hold a tennis ball in your hand and squeeze it as hard as you can for 10 seconds. Relax for 5 seconds and repeat for 3 sets of 10.
Towel Twist: Hold a small towel with both hands and twist it as if you are wringing out water. Repeat for 3 sets of 10.
Door Knob Turn: Stand in front of a closed door and hold the doorknob with your affected hand. Turn the knob slowly as far as you can and hold for 10 seconds. Repeat for 3 sets of 10.
TheraBand Exercises: Use a TheraBand (or resistance band) to perform exercises that target the muscles in your forearm. Wrap the band around your hand and perform wrist curls, wrist extensions, and other exercises.
Finger Extensions: Place a rubber band around your fingers and open your hand as wide as you can against the resistance of the band. Repeat for 3 sets of 10.
Finger Curls: Hold a small weight in your hand and curl your fingers around it as if you are making a fist. Hold for 10 seconds and repeat for 3 sets of 10.
Shake it out: Shake your hands and arms out to loosen up the muscles before and after activity.
Avoiding overuse: Avoid doing repetitive motions that may cause pain or further injury.
Ice: Apply ice to the affected area for 15-20 minutes.
Acupuncture points in details for tennis elbow
Tennis elbow, also known as lateral epicondylitis, is a condition that causes pain and tenderness on the outside of the elbow, typically caused by overuse of the forearm muscles and tendons. Acupuncture, a form of traditional Chinese medicine, can be used as a complementary therapy to help alleviate the symptoms of tennis elbow. Here are some acupuncture points that may be used for treating tennis elbow:
LI10 (Shousanli) – This point is located on the forearm, about 2 inches below the elbow crease, on the outside of the arm. Stimulating this point can help relieve pain and inflammation in the elbow and forearm.
LI11 (Quchi) – This point is located on the elbow crease, on the outside of the arm. Stimulating this point can help reduce pain, swelling, and stiffness in the elbow.
LI4 (Hegu) – This point is located on the back of the hand, in the web between the thumb and index finger. Stimulating this point can help relieve pain and tension in the arm and hand.
SI3 (Houxi) – This point is located on the back of the hand, in the depression between the fourth and fifth metacarpal bones. Stimulating this point can help relieve pain and tension in the arm and hand.
GB34 (Yanglingquan) – This point is located on the outside of the lower leg, below the knee. Stimulating this point can help relieve pain and inflammation in the elbow and forearm.
SJ5 (Waiguan) – This point is located on the forearm, about 2 inches above the wrist, on the outside of the arm. Stimulating this point can help relieve pain and stiffness in the elbow and wrist.
ST36 (Zusanli) – This point is located on the lower leg, about 3 inches below the knee, on the outside of the leg. Stimulating this point can help relieve pain and fatigue in the arm and hand.
It is important to note that acupuncture should be performed by a licensed acupuncturist and should be used in conjunction with other forms of treatment for tennis elbow, such as rest, ice, and physical therapy
physiotherapy exercises for tennis elbow
Tennis elbow, also known as lateral epicondylitis, is a condition characterized by pain and inflammation in the elbow, forearm, and wrist. Physiotherapy exercises can be an effective way to manage tennis elbow and improve function. Here are some examples of physiotherapy exercises that may be helpful:
Wrist extension stretch: Hold your arm out in front of you with your palm facing down. Use your other hand to gently bend your wrist back until you feel a stretch in your forearm. Hold for 15-30 seconds and repeat 2-3 times.
Eccentric wrist curls: Hold a light weight in your hand with your palm facing up. Slowly lower the weight down towards the floor, taking 3-4 seconds to do so. Use your other hand to lift the weight back up to the starting position. Repeat for 3 sets of 10-15 reps.
Pronation/supination exercises: Hold a light weight in your hand with your elbow bent and your palm facing down. Rotate your forearm so that your palm faces up, then rotate it back down so that your palm faces down again. Repeat for 3 sets of 10-15 reps.
Wrist flexor stretch: Hold your arm out in front of you with your palm facing up. Use your other hand to gently pull your fingers back towards your wrist until you feel a stretch in your forearm. Hold for 15-30 seconds and repeat 2-3 times.
Forearm pronation/supination with weight: Hold a light weight in your hand with your elbow bent and your palm facing down. Rotate your forearm so that your palm faces up, then rotate it back down so that your palm faces down again. Repeat for 3 sets of 10-15 reps.
It is important to consult with a physiotherapist before beginning any exercise program to ensure that the exercises are appropriate for your specific condition and to prevent further injury.
Yog asan for tennis elbow
Tennis elbow is a common condition caused by overuse of the forearm muscles and tendons, resulting in pain and tenderness on the outside of the elbow. Yog can help alleviate symptoms by improving blood flow and reducing inflammation in the affected area.
Here are some yoga poses that may help with tennis elbow:
Gomukhasana (Cow Face Pose): This pose helps stretch the arms and shoulders, and can help relieve tension in the elbow joint.
Garudasana (Eagle Pose): This pose helps improve circulation to the arms and shoulders, and can help alleviate pain in the elbow joint.
Adho Mukha Svanasana (Downward-Facing Dog Pose): This pose helps stretch the arms and shoulders, and can help alleviate tension and pain in the elbow joint.
Uttanasana (Standing Forward Bend): This pose helps stretch the arms and shoulders, and can help alleviate tension in the elbow joint.
Viparita Karani (Legs-Up-the-Wall Pose): This pose helps improve circulation to the arms and shoulders, and can help alleviate pain and swelling in the elbow joint.
It is important to consult with a healthcare professional before attempting any new exercises or yoga poses, especially if you have a medical condition or injury. Additionally, it’s important to practice yoga with proper alignment and technique to avoid further injury or strain
homeopathy medicines for tennis elbow
Homeopathy is a form of alternative medicine that uses highly diluted substances to stimulate the body’s natural healing processes. There are several homeopathic remedies that are often used to treat tennis elbow, including:
Rhus tox: This remedy is often used for joint and muscle pain, and may be helpful for tennis elbow. It is typically recommended for pain that is worse in cold, damp weather, and better with warmth and movement.
Bryonia: This remedy is often recommended for pain that is worse with movement and better with rest. It is typically used for joint and muscle pain, and may be helpful for tennis elbow.
Arnica: This remedy is often used for pain and inflammation, and may be helpful for tennis elbow. It is typically recommended for pain that is worse with touch and better with rest.
Calcarea fluorica: This remedy is often used for joint and muscle pain, and may be helpful for tennis elbow. It is typically recommended for pain that is worse with cold, damp weather and better with warmth.
It’s important to note that homeopathy should never be used as a substitute for proper medical care. If you’re experiencing symptoms of tennis elbow, it’s important to see a healthcare provider for an accurate diagnosis and appropriate treatment plan.
ayurvedic medicines for tennis elbow
Tennis elbow, also known as lateral epicondylitis, is a condition that causes pain and inflammation on the outer part of the elbow. Ayurvedic medicine can be helpful in managing the symptoms of tennis elbow. Here are some ayurvedic remedies that may be useful:
Turmeric: Turmeric is a spice commonly used in Indian cuisine and also in Ayurvedic medicine. It has anti-inflammatory and analgesic properties that can help reduce pain and inflammation associated with tennis elbow. You can consume turmeric in your diet or take supplements.
Ashwagandha: Ashwagandha is an herb used in Ayurveda that has anti-inflammatory and pain-relieving properties. It can help reduce inflammation and pain associated with tennis elbow. You can take ashwagandha supplements or use ashwagandha oil for external application.
Ginger: Ginger is another spice commonly used in Ayurvedic medicine that has anti-inflammatory and pain-relieving properties. You can consume ginger in your diet or use ginger oil for external application.
Castor oil: Castor oil is an Ayurvedic remedy that can help reduce pain and inflammation associated with tennis elbow. You can apply castor oil externally on the affected area to relieve pain and inflammation.
Massage: Massaging the affected area with warm sesame oil or coconut oil can help improve blood circulation and reduce pain and inflammation.
chiropractic for tennis elbow
Chiropractic care can be helpful in treating tennis elbow, which is a common condition that affects the outer part of the elbow. The primary goal of chiropractic treatment for tennis elbow is to reduce pain, improve joint mobility, and promote healing.
Chiropractors use a variety of techniques to treat tennis elbow, including:
Soft Tissue Manipulation: Soft tissue manipulation involves the application of pressure to the muscles and tendons around the elbow joint to alleviate pain and increase flexibility.
Joint Mobilization: Joint mobilization is a technique used to restore movement to the elbow joint. It involves gentle movements of the elbow joint to reduce pain and improve joint mobility.
Active Release Technique: Active Release Technique is a manual therapy used to break up scar tissue and adhesions in the muscles and tendons around the elbow joint.
Therapeutic Exercise: Chiropractors may prescribe specific exercises to help strengthen the muscles around the elbow joint and improve range of motion.
Ultrasound Therapy: Ultrasound therapy uses high-frequency sound waves to reduce pain and inflammation in the elbow joint.
It is important to note that chiropractic care may not be effective for all cases of tennis elbow. In some cases, additional treatment options such as rest, ice, anti-inflammatory medications, or physical therapy may be necessary. It is always best to consult with a healthcare professional to determine the best course of treatment for your specific condition.