Exercises For Tennis Elbow

Exercise for tennis elbow, tendinitis and repetitive strain injury is an area that needs careful attention.  Not only can they help in the cure to these conditions but, and of, equal importance they can act as an effective measure to prevent tennis elbow, tendonitis & RSI as well as golfer's elbow (medial epicondylitis), frozen shoulder, bursitis and other conditions.

Causes of a Repetitive Strain Injury

35-55 seems to be the most popular age range for getting an RSI injury.  The main reason for getting tennis elbow (lateral epicondylitis) is through repetitive movements and especially when this is coupled with bad back hand playing technique.  Other repetitive movements e.g. painting, hammering, using a screwdriver and bad computer keyboard techniques can also be a major factor is causing an RSI injury but in some cases no specific causes can be found.

RSI the Modern Epidemic

It has been stated that ergonomic disorders are the fastest growing category of work-related illness.  They accunt for 56% of all reported illness. In the USA employers spent billions of dollars in workers compensation costs and untold billions on medical treatment.

According to the US Department of Labor Occupational Safety Health Administration (OHSA). repetitive strain injuries are the nation's most common and costly occupational health problem that affects hundreds and thousands of American workers.  They are responsible for costing more than 20 billion dollars a year in workers compensation.

According to the US Bureau of Labor Statistics, nearly two thirds of all occupational illnesses reported, were caused by exposure to repeated trauma to workers upper body (wrist, elbow or shoulder).

With such startling figures in the USA and similar stories in England it is easy to see why it is important to take steps to help prevent falling into the same trap as so many other citizens.

Why are Tennis Elbow Exercises so Effective?

The curing stage for healing tennis elbow through exercises falls into two categories:

Stage 1 - Stretching (1st phase)

Prevents further damage to the extensor carpal radialis brevis muscle tendon through a series of specific stretching exercises targeting this particular area.

Although stretching for tennis elbow is beneficial it is important to remember the following points:

a)  make sure that the elbow and lower arm muscles are warmed up first.
     (this can be achieved by using a heat pad)

b)  keep a good posture while doing your stretching
     (stand or sit down when doing your stretches)
     (give good support to the arm that you are stretching)

c)  DO NOT stretch the muscles when they are cold
     (you will cause further injury to your tendon)

d)  Hold stretches for at least 30 seconds each

Why Stretch?

When a muscle works in a concentric contraction the fibres pull together which makes the muscle constrict and the belly of the muscle bulk out and look fatter.  As muscles constrict it shortens in length and therefore there is a greater pull on the tendons, the bit that attaches the muscle to the bone.  If the muscle is kept in this state of tension then the the structure is more at risk of injury.  During muscle contraction a by product called lactic acid builds up in the muscle.  If this toxin isn't eliminated properly then the muscles feel stiff and sore.

Stretching lengthens the muscles and returns them back to their original length.  This places less stress on the tendons and it also helps to remove the lactic acid build up.

Stage 2 - strengthening the lower arm (2nd phase)

The second phase in exercises for tennis elbow is a strengthening program.  This stage cames once the pain and inflammation from the elbow has gone.

Strengthening exercises for a repetitive strain injury such as tennis elbow, golfer's elbow or tendonitis target the small muscle groups of the lower arm and hand that are needed to strengthen the weakened area.

If It's To Be It's Up To Me!

We are ultimately responsible for our bodies and the shape that they are in therefore it makes complete sense to take the time to learn what we can about all forms of preventative measures.  By taking a small amount of time each day we can reduce the risk of becoming another RSI statistic.

I recognise that accidents do happen but by following preventative courses of action through specific exercises for tennis elbow (lateral epicondylitis), golfer's elbow (medial epicondylitis), tendinitis, frozen shoulder and other conditions you can largely prevent yourself from having to suffer these really painful conditions.