Although people who play tennis regularly often develop tennis elbow, the condition can occur from any activity that involves excessive use of the wrist, such as using a keyboard and mouse, a screwdriver, scissors or gardening shears. When you have tennis elbow, you might find it difficult to conduct once-easy tasks like picking up a coffee pot. You feel the pain on the outside of your upper arm, close to the elbow. The pain gradually worsens if you continue to engage in the activity that caused it. You can cure tennis elbow and prevent it from occurring.
The best ways to prevent tennis elbow are not to do the activity that causes it and to strengthen your forearm muscles. You probably won’t know you need to prevent it unless you have symptoms, such as elbow pain and a weakened grasp. If you do have symptoms, you must stop the activity that caused the tennis elbow for two to three weeks. Ice the area two to three times a day and take an anti-inflammatory medicine. If tennis is the culprit, see a tennis pro who can observe your hitting style and the type of racket you use. The pro can correct whatever it is you are doing wrong. If computer use caused it, set up an ergonomic workstation for yourself. If tools are the problem, choose lighter-weight equipment with a larger grip size.
Stretch your arm after exercising. Hold the affected arm in front of you with your palm up as if you are signaling someone to “stop.” Take your other hand and pull back on your fingers. You should feel the stretch in your elbow. Hold for 20 to 30 seconds and repeat five to 10 times twice a day. Hold your arm up again the same way, but this time, point your fingers down toward the ground. Pull back your fingers with your other hand and stretch as you did before.
Rubber Band Stretch
The rubber band stretch works as a strengthening exercise. Place a rubber band around the fingers and thumb of the affected arm. Open your hand as wide as possible. You should feel the stretch around your elbow. Do three sets of 25 rubber band stretches two or three times a day.
Strengthen Your Arm
Hold a tennis ball in the hand of your affected arm. Squeeze the ball 25 times. Repeat this exercise three times. If this causes any pain, squeeze something softer like a sponge.
Sit down at a table, and place your forearm on it. Make a fist with your hand, and moving only your hand, bend your wrist upward and then lower it. Turn your arm over so the palm of your hand is facing up. Make a fist and use your hand only to bend your wrist toward you. Stand up with your arms dangling. Using your affected arm, rotate it so the thumb points away from your body. Rotate it so the thumb points toward your body. Repeat all three exercises 10 times, and do them three to five times a day. Add a 1- or 2-pound dumbbell if you have no pain when performing the exercises. You should not feel pain while exercising.
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