Introduction
Tennis elbow can be a real game-changer for athletes, especially those involved in tennis, pickleball, and other racquet sports. The pain and discomfort can slow you down and keep you off the court, but it doesn’t have to be that way!
If you’re experiencing that telltale aching or sharp pain around the outer part of your elbow, don’t worry! you can fix it quickly and get back to playing the sport you love.
In this blog, we’ll walk you through three powerful exercises to alleviate tennis elbow pain fast and prevent it from coming back.
Exercise #1 Tennis Ball Forearm Massage
Tennis elbow often stems from tight muscles in the forearm due to repetitive gripping and wrist movements, common in racquet sports. A simple massage can help loosen those muscles and relieve the tension contributing to your pain.
Step-by-Step Guide:
- Grab a tennis ball: Hold the ball in your hand and press it firmly against the tight area of your forearm.
- Apply pressure: Roll the ball gently over the tender spots, focusing on areas that feel tight or sore. Use moderate pressure, so it feels like a “hurt so good” sensation.
- Massage for 2-3 minutes: Roll the ball up and down from the elbow toward your wrist, as well as side-to-side. Keep this up until the muscles feel less tense.
This massage technique helps to release muscle spasms and increase blood flow, speeding up your recovery.
Tip 2: Radial Nerve Glide
When muscles in your forearm tighten, they can compress the radial nerve, which runs from your neck to your hand. This can worsen the pain or cause tingling sensations. Nerve gliding exercises help free up the nerve, ensuring smooth movement and reducing discomfort.
Step-by-Step Guide:
- Wrist and neck position: Extend your arm to the side and bend your wrist backward to feel a stretch in the top of your forearm and tilt your head close to your shoulder.
- Movement: Slowly bend your elbow forward while tilting your head toward your opposite shoulder. Hold the stretch for a second then return to the starting position
- Repeat 10-15 times to create a smooth gliding movement of the nerve.
This exercise helps “clear the traffic jam” by releasing nerve tension, reducing pain, and improving your elbow mobility.
Tip 3: Strengthening with a Resistance Band
Tennis elbow is often caused by weak or overused forearm muscles, particularly the wrist extensors. Strengthening these muscles is crucial to prevent future flare-ups and keep your elbow stable during play.
Step-by-Step Guide:
- Position the band: Hold a small resistance band or a lightweight object (like a hammer) in your hand, with your forearm resting on your knee
- Wrist extension: Slowly extend your wrist upward, hold for two seconds, then lower it back down with control. Repeat 15 times.
- Supination exercise: Next, rotate your forearm while using the band for resistance. Hold for two seconds at the top and lower down. Repeat 15 times.
This exercise strengthens the muscles around the elbow, helping to reduce inflammation and prevent future pain.
Check the full details of these exercises with this video: https://www.youtube.com/watch?v=_AL4mPMlFAg
Be sure to check out our other video for a complete upper-body warm-up and shoulder-strengthening routine!
How Myokinetix Can Help
At Myokinetix Physical Therapy and Performance, we know how frustrating tennis elbow can be for athletes. That’s why we’re here to accelerate your recovery and help you come back stronger with personalized treatment plans designed to build strength, relieve pain, and prevent future injury.
Whether you’re battling tennis elbow or striving to boost your athletic performance, our expert team will be with you every step of the way. Don’t let pain hold you back! Let us help you thrive and achieve your goals!
Ready to Get Started?
Book a call with our team today and take the first step toward a pain-free, powerful performance!