WELCOME ONBOARD

Tennis Elbow Stage 3

Tennis Elbow Stage 3

Tennis Elbow Stage 3
1, 2- Flexion and Extension
00:28
Play Video

1, 2- Flexion and Extension

3 Bicep Curls
00:12
Play Video

3 Bicep Curls

4- Bent Over Rows
00:11
Play Video

4- Bent Over Rows

5- Press Ups
00:09
Play Video

5- Press Ups

6- Band Shoulder External Rotation
00:17
Play Video

6- Band Shoulder External Rotation

7 - Band Internal Rotation
00:20
Play Video

7 - Band Internal Rotation

Tennis Elbow Stage 3:

 
Tennis elbow is inflammation of the lateral epicondyle, which is the bony landmark on the outside of your elbow, where your forearm muscles attach to. The tendon most likely to be involved in Tennis elbow is the extensor carpi radialis brevis.  

What symptoms would we expect? 


>    Pain and tenderness that can refer above and below the elbow. 
>    Inflammation around the Forearm tendons.
>    A slightly hot feel from your elbow.
>    Weakness in your grip.
>    Slight tingling sensation down the forearm
>    Pain may initially be mild, however ignoring the condition will often cause pain to increase, even when resting. 


Well I don’t play tennis is understandably the first thing you may say, however it is generic term for lateral epicondylitis. Any repetitive movements of the wrist and forearm muscles can cause excess strain on the tendons which can create microtearing over time. Yes, this could be as a result of playing tennis, however it can affect those in other professions such as musicians, decorators and electricians.  


What’s my first step? 
>    It is important to reduce inflammation and minimise pain. We can do this by icing for 10-20 minutes 3 to 4 times per day, taking anti-inflammatories is also advised – if you are unsure of dosages please speak to your GP. 
>    It is important to stop / reduce the movements that are causing your injury.
>    Amazon is a great place to purchase a tennis elbow strap which can be used to reduce strain on the tendon.
>    Regularly seeing your sports therapist can really push forward your rehabilitation. 

 

Stage 3: Under load 
>    Dumbbell wrist flexion 3 x 10 
>    Dumbbell wrist extension 3 x 10 
>    Bicep curls with band pal up and palm down 3 x 10 
>    Bent over rows 3 x 10 
>    Press ups 3 x 10 
>    Band shoulder external rotation 3 x 10 
>    Band shoulder internal rotation 3 x 10 

 

Stage 4: Full function Plyometrics 
>    Throwing and catching a ball 3 x1 0 


We grade Tennis and golfers elbow by how much pain it is causing you, and in some cases you will need to be referred to a specialist. It is important to know that if you are struggling through your stages, that you are not failing at your rehabilitation, and you may need more help from a specialist in this field. We are here to help and offer advise if your rehabilitation is not successful.