Tennis elbow is one of the most annoying injuries that you may incur. It hinders you in your work and in your daily activities.

In many cases, the healing of tennis elbow is a lengthy process and in some cases it heals nothing by itself.

But there is a reason for which I will discuss in detail here. I'm going to explain why tennis elbow does not matter about often and what you can do to make sure that he heals. Even if you already months walking around with.

Indeed, there are a number of factors that you tennis elbow in position, no one tells you and which are therefore not yet resolved. But I'm going to change that.

I'm going to tell you here exactly what to do to get rid of your pain.

What are the symptoms of tennis elbow?

As tennis elbow is actually a tendinitis, it meets almost always all the symptoms of an inflammatory response:

  • Ache
  • Stiffness
  • Redness
  • Swelling
  • Restricted movement

In addition, a number of symptoms, there are specific to a tennis elbow, from which it is easy to recognize.

  • Pain in the elbow on the outside
  • Pain in the morning or have not moved long after the elbow
  • Pain in the elbow while lifting or making turns
  • Stiffness of the elbow
  • Radiating pain / tingling in the arm and sometimes a portion of the hand
  • Loss of strength of the arm and hand.

Furthermore, it is painful to rotate your forearm and lateral bending your wrist painfully.

Tennis elbow treatment exercises:

I'm going to explain the four tennis elbow exercises you can do to get rid of your tennis elbow. However, if you have a very persistent tennis elbow with more complications you must check these stretching exercises for tennis elbow. But more about that later.

We start with the first and most important exercise.

Racks forearm muscles

The first thing you need to do to get rid of your tennis elbow is the stretching of the extensor carpi radialis longus. As you know by now, the tendon of this muscle causes you pain. Because your tendon is sore, the muscle becomes stiff. As a result he shortened something extra tensile forces on your tendon has the effect. To give rest to the tendon tension disappear. This you can do so by again by stretching the muscle.

The exercises are as follows:

  • First stretch your aching elbow.
  • Now grab your healthy hand using the sore elbow.
  • Turn painful hand outward with your healthy hand.
  • Then bend your wrist.

Improving mobility of your forearm

Now your arm a little more relaxed, it is important to improve the mobility of your elbow. A healthy arm is able to further until you completely palm facing upwards, which is your right hand. People suffering from tennis elbow are not capable of doing.

By improving the mobility of the arm, which reduces the load applied to the tendon in your arm. The muscle has to work less hard making it less hard pulls on the tendon.

The tennis elbow exercise is as follows:

  • Place your elbow bent for you on the table
  • Place the thumb of your right hand on the lump you feel in your elbow. This is good as it is painful.
  • Turn the thumb of your aching elbow to the table while the bump pushes down.
  • Push with your healthy elbow to the thumb of your painful elbow further down.

Improving the mobility of the wrist

The third tennis elbow exercise is aimed at improving the mobility of your wrist. Because the joint collaboration between your radius and ulna in both your elbow and your wrist is important that your wrist also moves well. This problem is unfortunately often overlooked.

The exercise is as follows:

  • Bend your elbow.
  • Grab your healthy hand you determine from your sore elbow.
  • Now bend your healthy hand your aching hand down until it stops.
  • Stretch it your wrist until it stops.
  • Bring your wrist back in the middle.
  • then bend it to the right.
  • And then bend it completely to the left.
Author's Bio: 

Misty Jhones