Managing Lateral Epicondyle Tendinopathy (Tennis Elbow) at Home
So, it seems you have been diagnosed with Tennis Elbow and would like to know how to better manage it at home. Do not worry, we at Insync Wellness have evidence-based management strategies to help you on your road to recovery!
An underrated aspect of recovery from injury is nutrition. How much better can we optimize our path to recovery by considering what we put in our bodies? To maximize recovery from a nutrition standpoint, it would be best to reduce the consumption of highly processed foods as well as foods very high in fats. Smoking of cigarettes should also be avoided if recovery is the main priority.
The other ways we can manage Tennis Elbow at home is by reducing the amount of load we put on our affected tendon and by performing various stretching/strengthening exercises to strengthen the tendinous unit. The best way to reduce the load we place on our tendon is to work under the pain threshold; that is if you feel pain, stop doing what you are doing or modify it to minimize the pain.
Performing stretches to help manage Tennis Elbow involve placing the extensor carpi radialis brevis tendon on stretch. Do this by holding your arm out in front of you, maximizing elbow extension, with your palms facing down and bending your wrist down as well. Do this up to 10 times with a 15-30 second rest interval. This stretch should be performed before doing any strengthening exercises.
Strengthening exercises help to strengthen the tendinous unit. These can be done with light-weight dumbbells or household equipment similar in size and weight. A towel will also be needed. The following are some exercises that can be done at home to effectively manage Tennis Elbow:
Pronated Wrist Extensions: Have your elbow resting on your knee or table with your arm out and palms facing down, holding a light-weight dumbbell (Approximately 1 or 2lbs). Then, perform the wrist extensions by bringing the weight upwards. Do these for 3 sets of 8-10 reps.
Supinated Wrist Flexion: Have your elbow resting on your knee or table with your arm out and palms facing up, holding a light-weight dumbbell. Then perform wrist flexion by bringing the weight upwards, curling it toward you. Do these for 3 sets of 8-10 reps.
Towel Twist: For this exercise, you will use a towel and twist it with both hands in opposite directions. Imagine trying to squeeze water out of a wet piece of clothing. Do these for 3 sets of 8-10 reps.