Your elbow hurts from tennis elbow? this is the fix!

For those of you who often sport badminton or tennis, you may have experienced tennis elbow. This condition makes the area around your elbow painful, hot, and weak. Apart from cold compresses, there are actually some simple movements you can do to deal with sore elbows from tennis elbow. What are the movements like? Read on for the following reviews.

What is tennis elbow?

Tennis elbow (lateral epicondylitis) is a type of elbow pain that occurs because the muscles and tendons in the elbow area become inflamed. This condition is commonly experienced by people who frequently swing their arms repeatedly. For example, during badminton, tennis, painting, and wood carving.

According to the American Academy of Orthopedic Surgeons, the most common symptoms of tennis elbow are pain and a burning sensation on the outside of the elbow. In addition, you will usually have difficulty grasping because you feel weak along the length of your arm.

As a first step, apply a cold compress to the elbow area to help stretch tense elbow muscles and tendons. This method can reduce pain and weakness around the elbow.

Once the inflammation subsides, try moving your elbows slowly. This is done so that the muscles in your arms get stronger and prevent the elbow from hurting. But remember, don't be too pushy and stop immediately if it hurts.

Movement to overcome elbow pain due to tennis elbow

Before trying to move your hands, it's best to consult your doctor or therapist first. The doctor will see if the elbow hurts due to the severe tennis elbow or not.

After you feel able, then you can try to move it a little at a time. If done correctly, this movement can not only relieve inflammation in the elbow, but also speed up recovery.

Here are simple movements you can do to deal with sore elbows from tennis elbow.

1. Grasping objects

Source: Healthline

Difficulty gripping is one of the most common symptoms of tennis elbow. This grasping exercise will help strengthen the forearm muscles and grip of the hand.

Here's how:

1. Prepare a table and a small rolled towel.
2. Place your arms on the table, as in the illustration.
3. Hold the rolled towel and hold it gently for 10 seconds. Then let go.
4. Repeat 10 times until your elbow feels comfortable.

2. Rotate the wrist

Source: Healthline

The motion of swinging the arm during badminton or tennis involves the supinator muscles. This supinator muscle is a large muscle located in the forearm and attached to the elbow.

This exercise can help relax the supinator muscles, which are prone to injury from tennis elbow. Here's how:

1. Sit on a chair comfortably, then prepare a dumbbell that weighs 1 kilogram (kg).
2. Place your elbows on your knees, then hold the dumbbells in a vertical (upright) position.
3. Turn your wrist slowly, from top to bottom. Make sure your arms are straight, only your wrists are turning.
4. Do this 10 times.

3. Grasping up and down

Source: Healthline

This one movement serves to relax the extensor muscles in the wrist. Here's how easy it is:

1. Sit in a chair comfortably, then place your elbows on your knees.
2. Hold a dumbbell with your palms facing down.
3. Move your wrist up and down, like when you are riding a motorcycle. Keep your arms straight, only your wrists are moving.
4. Do it 10 times and feel the change.

4. Lift the weights one hand

Source: Healthline

Apart from elbow pain, wrist muscle injuries are also common due to tennis elbow. This is because the wrist muscles are directly connected to the elbow muscles. That is why when the elbow muscle is injured, the wrist muscles will also be affected.

To deal with pain around the wrist, do the following movements:

1. Sit in a chair comfortably, then place your elbows on your knees.
2. Hold a dumbbell with your palms facing upwards.
3. Bend your wrist upwards 10 times. Keep your arms straight, only your wrists are moving.
4. Do the same thing downwards 10 times.

5. Squeeze the towel

Source: Healthline

This movement can help strengthen and flex the muscles of the forearm up to the elbow. If done correctly and carefully, this movement can also speed up recovery of injuries to the elbow muscles, you know.

Here's how:

1. Sit on a chair comfortably. Keep your shoulders relaxed.
2. Hold the towel with both hands, then turn the towel in opposite directions as if you were wringing the shirt.
3. Repeat 10 times, then change the opposite direction.