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As Tennis Elbow results from tearing of the muscles and tendons in your forearm, it is logical to engage physical therapy to help improve the healing of the area. Appropriate exercises are the first-line treatment approach for people suffering from Tennis Elbow.
With the appropriate therapy, including significant rest from heavy activities and diligent exercises, many people notice an improvement in symptoms within two weeks. In the meantime, it is essential to allow the area to rest and heal; if necessary, analgesic medication may be indicated to relieve pain.
The following exercises can be applied to help strengthen the muscles in the forearm. This can help in both the treatment and prevention of Tennis Elbow.
The wrist flex exercise is designed to stretch and improve the movement of the wrist and forearm muscles. It can be carried out with this procedure:
Wrist turns are gentle exercises that can help to improve the movement of the wrist and the muscles in the forearm. Wrist turns can be practiced as follows:
A variant of the wrist turn exercise includes the use of a light weighted object, such as a tin of canned beans. The same procedure should be followed, with the addition of a small weight that is easily held in one hand.
The wrist lift exercise is similar to the wrist turn, but it involves a slightly different movement and, therefore, trains slightly different muscles. Wrist lifts can be completed following these steps:
Once again, a light weighted object, such as a tin of beans, can be added to this exercise to increase the difficulty and strength improvement. The exercise should be exactly the same, simply with the added small weight that can easily be held in one hand.
The elbow bend exercise is utilized to improve the movement and gradually build strength in the forearm. It is practiced using these steps: