| One of the best ways to ensure a trip to the surgeon | | | | home. In fact, you can do it while watching your |
| is by not properly taking care of your lateral | | | | favorite television show or a movie. It won't take you |
| epicondylitis, or tennis elbow as it's more commonly | | | | the length of a full movie (or even a half-hour sitcom), |
| known. Tennis elbow exercises are probably your best | | | | but it's something to do while you complete the |
| bet for increasing the strength of the muscles | | | | exercises. |
| surrounding your pain-causing inflamed tendons. The | | | | Equipment Needed |
| other benefit is that you will improve your range of | | | | A can of soup (any canned food is fine) or a liter |
| motion that has been limited because of the inflamed | | | | bottle of water will work for this exercise - it should be |
| tendons. | | | | something with weight (nothing empty) and that fits |
| When you have tennis elbow, each movement in your | | | | easily in the palm of your hand. |
| life threatens to make your symptoms worse. That | | | | Exercise Position |
| handshake with your boss... pain and potentially more | | | | Sit down on a chair or couch. You should position |
| damage. Clicking that computer mouse and tapping on | | | | yourself so you can rest your forearm on a surface |
| that keyboard all day... more pain and potentially more | | | | (table, chair, your leg) because you want it to remain |
| damage. These simple and seemingly harmless | | | | stationary during the exercise. |
| activities with your injured arm, if left untreated, will | | | | Movement |
| eventually cause more damage. | | | | With the can (or bottle) in your hand, palm down, and |
| To prevent that pain and potential further damage, it is | | | | your hand extended over the surface you're resting |
| important to start tennis elbow exercises as soon as | | | | your arm on, start the exercise with the back of your |
| your arm is ready to handle them. You should also | | | | hand parallel to the floor. Lower the bottle slowly down |
| make sure that the pain you are feeling is truly due to | | | | until your wrist is at a 90 degree angle (it won't be |
| tennis elbow and not some other repetitive stress | | | | exactly 90 degrees because your wrist won't bend |
| disorder like carpel tunnel syndrome. Your best bet for | | | | that much, but it's close enough) to the floor. |
| determining that is to see a doctor. Your primary | | | | If your forearm feels pretty good, raise the bottle back |
| physician should be able to give you a proper diagnosis | | | | up without the assistance of your other hand. That's |
| based on your symptoms. However, there are | | | | one repetition. Do ten repetitions when you first start |
| categories of tennis elbow that your symptoms would | | | | this exercise. Gradually work your way up to more |
| best fit into, and the best person for that categorization | | | | repetitions and heavier-weighted items as your arm |
| is a specialist like an orthopedic surgeon. Once you | | | | gains strength and loses pain and sensitivity. |
| have a clear diagnosis, make sure the pain in your arm | | | | A quick note about getting the bottle back up to the |
| isn't so bad that the exercises are excruciating and | | | | starting position: if you feel pain when you are trying to |
| unbearable. If you are still in a lot of pain, give your arm | | | | raise the bottle back up, use your other hand to raise it |
| some rest until it feels well enough to exercise. | | | | back up so that unneeded strain isn't put on your sore |
| The great thing about the exercise I'm going to give | | | | arm. Eventually you will be able to raise the bottle |
| you is that it doesn't require any fancy gym equipment | | | | unassisted. |
| and can be performed in the comfort of your own | | | | |