Anyone who uses their elbows repeatedly can develop tendinitis in that joint. If you notice symptoms, your doctor may recommend tennis elbow exercises to strengthen the muscles around the joint. However, it’s important to know which ones are worth your time.
But what is tennis elbow?
If you’re feeling an ache where your forearm meets your elbow, it could be tennis elbow. And did you know you can develop this condition even if you’ve never picked up a racquet?
Tennis elbow, formally known as lateral epicondylitis, is when the muscles and tendons surrounding your elbow begin to swell. This causes pain on the outside of the arm, where your elbow connects to your forearm.
If you notice pain in your elbow and forearm, make an appointment with an orthopedic specialist. They can help you either rule out tendinitis as the cause or diagnose it so you can get the right treatment.
Tennis elbow is a type of tendinitis, an injury caused by inflammation of the tendon. Tendinitis is typically an overuse injury. Therefore, any frequent, recurring motion can cause this condition. Say the repetitive strokes of a tennis swing, perhaps?
Symptoms of tennis elbow include:
- Discomfort in the bony knob outside of your elbow
- Pain that begins as a slight ache then worsens over time
- Swelling and stiffness in your elbow area or throughout your entire arm
- A spike of pain when lifting something heavy, straightening or bending your wrist or gripping an object
Besides racquet sports, weight lifting or jobs that require repetitive motions, such as typing, painting and cooking, can cause this type of tendinitis. People older than 40 are most likely to develop the condition.
Tennis elbow exercises you can do at home
Tennis elbow can typically heal on its own with rest and warm-up exercises.
Stephanie Schroeder, OTR/L, an occupational therapist in our Cincinnati market, is here with some strengthening exercises you can do to help reduce pain and promote recovery.
Wrist stretches
- Wrist extension: Extend your arm in front of you, palm down. Gently bend your wrist downward, using the opposite hand to deepen the stretch. Hold for 15 to 30 seconds and repeat two to three times.
- Wrist flex: With your arm still extended in front of you and your wrist bent downward, press the back of your hand gently with the other hand and hold for 15 to 30 seconds. Do this with the wrist bent upward. Repeat three times.
- Wrist flexion: Face your palm up with your arm still extended. Pull your fingers back toward your body gently. Hold the stretch for 15 to 30 seconds, repeat two or three times.
Finger opposition
Rest your forearm on a table with your palm facing up. Tap the tip of each finger, one at a time, to your thumb. Do this 10 to 15 times once or twice a day. To add light resistance later, add a rubber band around your fingers.
Touching each finger to your thumb activates and strengthens forearm muscles that run from your hand to your elbow. This can reduce strain on your tendon and strengthen it to absorb more stress.
How we can help
If your tendinitis continues progressing, make an appointment with an orthopedic specialist. Advanced cases can require physical therapy, a steroid injection or using a splint or brace.
Learn about the orthopedic and sports medicine services we provide at Mercy Health.
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Could my primary care doctor diagnose tennis elbow or do I need to see an orthopedic surgeon?Mercy Health
In most cases, tennis elbow can be diagnosed by your primary care physician by performing an examination of the affected area and considering your personal and medical history. If advanced care is necessary, your primary doctor would refer you to an orthopedic specialist or surgeon for further treatment.