What Upper Body Exercises Can I Do with Tennis Elbow?
Tennis elbow is an age-old affliction that troubles countless tennis players and manual labour, not only affecting athletic performance, but in worse cases even interfering with life. So, can tennis elbow sufferers still exercise? And which exercises are beneficial? According to a recent study, more than 80 per cent of people with tennis elbow can improve their quality of life through specific upper body exercises. Therefore, not only will proper exercise not aggravate the condition, but it will also help promote recovery.
In this article, we will unravel the relationship between upper body exercises and tennis elbow and provide a reference guide for recovery exercises.
Causes of Tennis Elbow
The development of tennis elbow is associated primarily with injury to the tendons of the elbow, particularly those connecting the forearm muscles to the elbow joint. When these tendons are subjected to excessive stress through repetitive stretches and contractions, inflammation occurs. Rapid movements of the wrist during a tennis player's serve and stroke, for example, can put extreme pressure on the elbow, leading to tiny tears in the tendons. Despite sports, some behaviours in daily life can lead to the development of tennis elbow. However, prolonged use of computers, especially keyboard and mouse operations, can easily lead to excessive tension in the wrist and forearm muscles.
Age also plays a role in tennis elbow, which is typically more common in people between the ages of 30 and 50. As we age, tendons and ligaments become less elastic and more prone to injury. Furthermore, a combination of lifestyle factors, such as lack of exercise, obesity and poor posture, may indirectly increase the risk of tennis elbow.
Tennis Elbow Pain Degree
The range of pain associated with tennis elbow varies from person to person, from mild discomfort to severe complications in daily life, with the pain intensifying as the condition progresses.
- Mild Pain: It manifests as a slight pressure pain on the outside of the elbow joint. It usually develops during activities such as wringing towels and lifting heavy objects. The pain may be relieved after rest.
- Moderate Pain: Symptoms of moderate pain are marked pressure on the outside of the elbow joint. The pain lingers for a long time and disturbs daily life. The pain is not completely relieved after resting.
- Severe Pain: It has a relatively wide range of pain, with pressure pain on the outside of the elbow joint and the forearm. The pain is severe, and it interferes with sleep at night. Daily life is significantly impacted by the limited mobility of the elbow joint.
What Upper Body Exercises Can I Do with Tennis Elbow?
When choosing upper body exercise workouts for individuals with tennis elbow, avoid activities that aggravate the elbow and focus on low-impact exercises that minimise the use of the elbow. Here are some upper-body exercises for people with tennis elbow:
Elbow Bend: Stand up straight and lower your arm to one side. Bend your arm slowly upwards so your hand is touching your shoulder. Hold for 15-30 seconds. Repeat 10 times. This exercise can also be done with a light weight.
Wrist Flex: With your arm extended vertically and your palm facing down, gently bend your wrist downwards. With your other hand, press the stretched hand toward your body and hold for 15-30 seconds. With your wrist straight, slightly curve the stretched hand upwards and use your other hand to pull the fingers back. Hold each exercise for 15-30 seconds and do three per wrist.
Palm Lift: Place your palm on the table and lift the fingers. Place your other hand across the knuckles at a 90-degree angle and push down as the bottom hand tries to pull up. You should feel the muscles of your forearms contracting. Swap hands and repeat. This is a practical basic exercise for tennis elbow.
Fivali Safety Tips
1. Warm up
Warming up is the best safety measure when doing any workout. There is increased blood circulation to the tissues, which can provide additional oxygen and nutrients to the muscles, contributing to the relief of muscle fatigue and soreness. It will also revitalise the nervous system, boost nerve innervation to the muscles and coordinate the contraction and relaxation of the muscles, thus reducing the likelihood of accidents occurring during exercise.
2. Donning Elbow Braces
Donning an elbow support for the gym is also crucial for tennis elbow patients when exercising. It minimises the risk of re-injury during exercise and allows the patient to exercise with greater confidence. It can also support and shield the elbow, allowing the patient to perform more effectively and increase the exercise's effectiveness.
Read more: Do Tennis Elbow Braces Work?
✧ Fivali Elbow Support 2 Pack FER07
The Fivali Elbow Support is a brace designed for tennis elbow, providing comprehensive protection for the elbow and relieving pain while offering adequate support for the joint. It is built with an all-around resilient design that freely adapts to different elbow shapes, ensuring the tennis elbow splint fits snugly around the elbow and provides stable, powerful support. The thickened foam pad within the tennis elbow brace allows it to dissipate impact and reduce the pressure on the elbow joints, thus safeguarding the joints. In addition, it has a wide range of applications, not only for various exercises, but also for individuals who require frequent elbow movement in their daily lives. The Fivali Elbow Support 2 Pack FER07 is a brilliant choice if you are searching for an tennis elbow support that can effectively ease elbow pain while offering all-round protection to the joints.
3. Maintain Correct Posture
The appearance of tennis elbow is closely related to repetitive arm movements and incorrect posture. While performing upper body exercises, maintenance of correct posture can effectively spread the force resulting from the exercise to other parts of the body, alleviate the burden on the elbow joint, so as to avoid causing secondary injury to the injured tendon. At the same time, it can also maximise muscle strength and improve the effect of exercise.
In conclusion, patients with tennis elbow are advised to perform upper body workouts in a gradual manner, according to their individual ability. It is appropriate to work out in different ways for individuals with various medical conditions and physical limitations. It is highly recommended that, before starting an exercise programme, you consult a doctor for a personalised rehabilitation plan. In addition to a scientific exercise programme, maintaining good living habits, a balanced diet and adequate sleep is also an essential part of recovery. By adopting a healthy lifestyle, you can definitely regain your health.
If you are interested in an elbow brace for tennis elbow, click on our website Fivali to take a look! We will provide you with a wide variety of ankle supports that can meet your needs.
