|
Tennis Elbow: Home Treatment Program |
|
|
VOA physicians recommend moist heat application and the following exercises to help relieve the pain associated with tennis elbow. If pain persists, contact VOA at 425-656-5060.
Stretching Exercises:
- Each stretch should be held for 15 seconds and repeated 2 to 3 times
- To stretch the muscles that extend the wrist, put your arm straight out in front of you. Bend your wrist so your fingers point to the ground and your palm faces your chest. Push your hand down to stretch the top of your forearm.
- To stretch the muscles that flex the wrist, put your arm straight out as with the previous stretch. Put your palm out so that it faces away from your chest with your fingers down. Push your hand down and hold the stretch for 15 seconds.
Massage:
- Friction Massage: Using two fingers (index and middle), apply firm pressure directly on the most sensitive area as you are able to tolerate. Rub the area back and forth for five minutes.
- Muscle Massage: Start at the wrist and apply firm but gentle pressure with the thumb or index finger, following the course of the muscle ending at the elbow. Keep the massage slow, increasing pressure with each pass as you are able to tolerate. Lotion may be used for easier massaging. Perform the muscle massage for three to five minutes.
- Ice Massage: Using ice cubes in a moist towel, massage the side of the elbow with ice for 5 to 10 minutes until the skin is cool to touch.
Skin Rolling:
- Lightly pinch the skin over the sensitive areas between the thumb and index finger, rolling it in all directions. Do this over the upper arm and the side of the elbow.
|
