As things are beginning to hot up at the French Open and with Wimbledon just around the corner, more of us are reaching for the racket only to find the excruciating pain of Tennis Elbow.
Daily activities and chores can prove almost impossible when you are suffering from it but there are a number of simple yet effective exercises that the pros swear by. Not only relieving the discomfit, but strengthening your muscles to reduce the changes of contracting the condition again.
Grip hold of a weight such as a hammer and position your hand so that it is perpendicular to the floor. Rotate your hand so that your palm is facing the floor. Return to the starting position and rotate in the opposite direction so that your palm is now facing upwards.
Like with all tennis elbow exercises, the more you do the better to strengthen the muscles in your arm, although if the pain becomes too unbearable, stop immediately.
Weave a thick rubber band around all of your fingers. Keeping your elbow as straight as possible straighten and spread your fingers out as far as you can. Hold your hand outstretched for five seconds and then let your fingers relax. Try and repeat this exercise at least 20 times to help strengthen the muscles in your hand. You can add more resistance by using an additional rubber band.
Place an object such as a tin of baked beans or a bottle of water into your hand with your palm facing the floor. Lower your wrist slowly while keeping hold of the object until your forearm is at a 90 degree angle. Slowly bring your wrist back up until it is parallel with the floor again. Repeat this exercise as many times as you can as it will help to strengthen the muscles in your forearm.
What Else Can I Do?
The use of magnetic therapy can help to increase your blood flow, resulting in a greater amount of anti-inflammatory white blood cells in problem areas. This can help to reduce swelling in the forearm and relieve some discomfort. Not only speeding up the recovery time, TRION:Z can help to increase your mobility – improving your performance on the court!
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