When having in mind that tendonitis is a condition characterized by either inflammation or irritation of the tendon, it is easy to conclude that in cases of elbow tendonitis, the muscle tendons that are related to the elbow joint are inflamed or irritated. The fact is that the condition in question is usually not serious, although the symptoms, pain and tenderness, can be quite difficult to bear. What usually causes this problem in the first place is either some injury or repetitive movements that are typical of certain jobs or hobbies. The treatment rarely requires anything else except the pain relievers, although in cases in which an infection of some kind is present, some other medications need to be used as well. However, regardless of the medication, the fact is that some exercises can also help significantly in relieving the symptoms and speeding up the recovery process.
Exercises that help
It is important to know that the goals of these exercises are to strengthen the muscles in question and improve their flexibility, as well as to improve the range of motion of the affected joints and muscles. These goals are all related, since by increasing their flexibility, their ability to stretch without irritation as a consequence will also be increased.
- Forearm extensor stretch is helpful in cases of tennis elbow, and it is done in a standing position with a hand in front of the body. Then the wrist needs to be bent in a way that the fingers will be pointing down. After this, the palm should be pushed gently towards the body with another hand and the duration of this exercise should be approximately 40 seconds.
- Arm stretch is also helpful for those who have this kind of problem with their elbow, and all that it requires is to stand in front of the wall at approximately the length of the arm, and press the hand against the wall, with the back of the hand on the wall and fingers pointing down.
- Hand squeeze is done with the help of the tennis ball and it consists of squeezing it firmly and holding that position for three seconds. This should be repeated until the muscles become tired, but it is necessary to make sure that no pain is felt or induced.
- Wrist curls are effective for making the wrists, hands and forearms stronger, and to do them, it is necessary to lay the back of the forearm on some flat surface such as a desk, for example, while the hand hangs over the edge. The wrist needs to be curled up and down, while the palm is faced up all the time.