Tennis elbow or lateral epicondylitis is a tendon issue (i.e. tendinopathy or tendinitis) that typically involves pain in the region of the lateral elbow, which is where the tendon for the wrist and finger extensor muscles attaches. Like other tendon issues, strength training appears to be helpful in many cases for both reducing pain and improving the work capacity of the tendon. Here are several strategies that you can try if you are currently experiencing pain in this region. The great news is that all of these can be done at home!
1. Wrist Extensor Curls: Move through the full range of motion, which will work the wrist extensors both concentrically and eccentrically. Shoot for 3 sets of 6-12 repetitions.
2. Supinator Curl: This exercise will target the supinator muscle, which also attaches at the lateral elbow. Perform 3 sets of 6-12 repetitions.
3. Finger Extensor Curls: This exercise will target the muscles that extend our four smaller fingers. These finger extensor muscles also attach on the lateral epicondyle and can be involved in tennis elbow cases. Shoot for 3 sets of 8-12 repetitions.
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Please remember that my posts are intended to be educational and not medical advice. If you have pain or are experiencing functional limitations, please see your local physical therapist.
11 июл 2024
