7 exercises to beat outer elbow pain

Cooks chopping food, homemakers sweeping or wringing out cloths, drummers, people who tense or use their wrists heavily, such as those who type at a computer every day, and even students taking lecture notes: have you ever wondered why you so often get pain on the outside of your elbow?

Pain on the outside of the elbow is known as tennis elbow. It is inflammation of the elbow tendons of the muscles used to bend the wrist upwards, caused by excessive repetitive use. 

Today we would like to share some basic care and treatment for this condition. 

- If the pain has only just started after an activity, stop that activity and apply a cold pack or ice to the painful area for 10 minutes every hour, along with gentle muscle stretching. 

- If the pain is chronic or has lasted a long time, apply a warm compress to the painful area for 15 minutes, then stretch the muscles and gently massage the tight, painful area.

7 stretches and strengthening exercises for the elbow muscles

Exercise 1: Forearm flexor stretch

How to do it:  turn your palm up and stretch your arm out in front of you. Use your other hand to bend the hand downwards until you feel a stretch, but no pain. Hold for 15 seconds. Repeat 3–5 times.

Exercise 2: Forearm extensor stretch

How to do it: turn your palm down and stretch your arm out in front of you. Use your other hand to bend the hand downwards until you feel a stretch, but no pain. Hold for 15 seconds. Repeat 3–5 times.

Exercise 3: Forearm flexor strengthening

How to do it: sit up straight with your arm resting on a table, elbow bent at 90° and palm facing up. Holding a dumbbell starting at 0.5 kg, bend your wrist upwards 10 times. Repeat 3 sets.

Exercise 4: Forearm extensor strengthening

How to do it: sit up straight with your arm resting on a table, elbow bent at 90° and palm facing down. Holding a dumbbell starting at 0.5 kg, bend your wrist upwards 10 times. Repeat 3 sets.

Exercise 5: Forearm rotation strengthening

How to do it: sit up straight with your arm resting on a table, holding a dumbbell starting at 0.5 kg. Rotate your palm up and then down 10 times. Repeat 3 sets.

Exercise 6:  Towel wring

How to do it: sit up straight and hold each end of a towel with both hands, then twist and wring the towel 10 times. Repeat 3 sets.

Exercise 7: Ball squeeze

How to do it: squeeze a ball in your hand and hold for a count of 5, then release. Do 10 times. Repeat 3 sets.

These exercises and basic self-care will help relieve pain and rehabilitate the injured muscles. If you still have pain, you can contact Rehab Care Clinic for advice and treatment. 

For more information, contact "Rehab Care Clinic"

Address: 423 Phetkasem Road, Bang Wa, Phasi Charoen, Bangkok (inside Kanari Sports Center, before Seacon Bangkae) ? 061-801-2482 Line ID: @rehabcare