Tennis Elbow- It's not all about Tennis.

The term tennis elbow was coined because this problem was faced mostly in Lawn Tennis (especially backhand dominant )players.

So What Is Tennis Elbow ???

Pain which occurs on the outer bony prominence of elbow and surrounding area of the forearm is mostly because of Tennis Elbow (Lateral Epicondylitis). It happens because of repetitive strain on the muscles originating from the elbow and going through the forearm and up to the wrist. These are called as extensor group of muscles ( muscles which help in raising your palm up) mainly ECRB ( Extensor Carpi Radialis Brevis).

Who All Are Prone to Developing Tennis Elbow

All those people who because of their daily activities end up overloading their forearm muscles and have a lot of wrist use are prone to developing Tennis Elbow.

1. Lawn Tennis , Squash, Baseball, Softball, Fencing & Table tennis players.

2. Cricketers who use a heavy bat or who have wrong grips on their bat handle and fast bowlers.

3. People who do household chores (both men & women) like cooking, washing clothes and utensils.

4. Electrician , plumbers & carpenter.

There could be pain while doing these activities and also some localized swelling. If the condition becomes chronic then one might even have pain while picking up even a cup of tea.

What to do

• Cryotherapy is very effective in reducing pain and swelling.

• Stretching of the Extensor muscle group, using Mill's Stretch is very effective. Hold the painful hand out , try to keep the elbow straight ,make a fist , then bend the wrist . With your other hand slowly put slight pressure on the wrist, you will feel a stretch, this might give you a sweet pain ,hence don't overpressure it. Preferably follow up this stretch with ice.

• Strengthening the wrist muscles , forearm muscles and finger extensors. Start slow initially develop endurance with smaller weights then move on to heavier weights.

• Do functional exercises like squeezing a towel , broom curl ups, opening and closing fist with help of gel ball.

• Put a rubber band around the fingers and try to open the fingers.

• Do shoulder external rotator and scaption strengthening.

• Measure the grip with the help of ruler test and then place on your tennis racquet . Ruler's Test-With your hand open and fingers extended close together, align the ruler with the bottom lateral crease of your palm and measure to the tip of your ring finger.

• You can use a dynamic flex bar in order to train for racket and other sports activities. 3 important exercises are shown in picture.

Tyler Twist

Grasp the flex bar from bottom with affected hand and extend the wrist , hold the bar from top with the other hand with palm facing away. Now bring both the elbows in front keeping them extended. Slowly release the flex bar from the affected hand by flexing the wrist.

Flex Bar Supination

Hold the other side of bar with other hand.

Flex Bar Shaking

Keep the elbow completely straight.