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Do You Have Tennis Elbow but Don’t Even Play Tennis? How Resistance Training Can Help with Recovery

Tennis elbow, clinically known as lateral epicondylitis, is a common overuse injury that affects the tendons in the elbow, causing pain and discomfort. Despite its name, tennis elbow can affect anyone, not just tennis players, and can be caused by a variety of repetitive arm motions. 

While rest and conservative treatments are often recommended, recent research suggests that resistance training can play a crucial role in the rehabilitation and prevention of tennis elbow. 

What is Tennis Elbow?

Tennis elbow is characterized by pain and tenderness on the outside of the elbow, often radiating down the forearm. It is caused by repetitive stress on the tendons that attach to the lateral epicondyle, a bony bump on the outside of the elbow. Activities that involve repetitive wrist extension, such as tennis, gardening, or certain occupations that require repetitive hand and wrist movements, can lead to the development of tennis elbow.

How Does Resistance Training Help?

Traditionally, rest, ice, and anti-inflammatory medications have been the primary treatments for tennis elbow. However, recent studies have shown that resistance training can be an effective and beneficial approach to treating and preventing tennis elbow.

1. Strengthening the Forearm Muscles

Resistance training exercises that target the forearm muscles can help strengthen the tendons and muscles around the elbow, reducing the stress and strain on the affected area. Studies have demonstrated that targeted resistance training can improve grip strength and forearm muscle function, leading to reduced pain and improved function in individuals with tennis elbow.

2. Improving Flexibility and Range of Motion

Resistance training exercises can also help improve flexibility and range of motion in the elbow and wrist joints. By incorporating exercises that focus on mobility and flexibility, such as wrist curls and forearm stretches, resistance training can help alleviate stiffness and improve overall joint function.

3. Enhancing Muscle Balance and Coordination

Resistance training can help correct muscle imbalances and improve coordination between the muscles of the forearm and wrist. By strengthening the muscles that support the elbow and improving muscle balance, resistance training can help reduce the risk of re-injury and improve overall joint stability.

Incorporating Resistance Training into Your Rehabilitation Program

If you are suffering from tennis elbow, it is essential to consult with a healthcare professional or certified physical therapist before starting any resistance training program. A tailored resistance training program that includes specific exercises targeting the forearm and wrist muscles can help accelerate recovery, reduce pain, and improve overall function.

Tennis elbow can be a painful and debilitating condition, but resistance training offers a promising and effective approach to rehabilitation and prevention. By strengthening the forearm muscles, improving flexibility and range of motion, and enhancing muscle balance and coordination, resistance training can play a crucial role in the recovery process and help individuals with tennis elbow regain function and return to their normal activities.

Incorporating a well-designed resistance training program, under the guidance of a healthcare professional or certified physical therapist, can provide a safe and effective way to treat and prevent tennis elbow, allowing individuals to maintain an active and healthy lifestyle.

References:

https://www.hopkinsmedicine.org/health/conditions-and-diseases/lateral-epicondylitis-tennis-elbow#:~:text=What%20is%20tennis%20elbow%3F,the%20exterior%20carpi%20radialis%20brevis.
https://pubmed.ncbi.nlm.nih.gov/33148599/#:~:text=Conclusions%3A%20Low%20and%20very%20low,but%20the%20effect%20is%20small.

https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits#https://www.therapeuticassociates.com/understanding-muscle-imbalance-a-key-to-preventing-pain-and-injury/#:~:text=Practice%20good%20posture%20habits%20to,prevent%20muscles%20from%20becoming%20tight

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