Epicondylitis is a condition caused by an inflammation of the muscles of the forearms that normally attach to the elbow. The reason for this inflammation is usually overuse of the muscles, injuries, or repetitive motions of that section of the forearm.
Symptoms usually develop over time and may worsen if no interventions are considered. Some of the non-surgical treatments usually include rest, ice treatments, use of NSAIDS, steroid injection, and exercise. In this piece, we will go through some of the best exercises that you may consider epicondylitis.
Fist clench
If you are experiencing poor grip strength, then this could be an indication that you are suffering from tennis elbow. By simply improving your grip strength, you get to build the muscles of the forearm and reduce potential instances of inflammation.
To do this exercise, all you need is a table and a towel. You then sit at a table with the forearm resting on the table. Next, you roll the towel into a small ball then squeeze and hold it in your hand for about ten seconds. You release then repeat for about ten reps before turning to the other arm.
Dumbbell Supination
The supinator is the large muscle present in the forearm and responsible for attaching the forearm to the elbow. It is the muscle that allows you to turn your palm upwards and downwards and it usually plays a major role in the development of elbow epicondylitis. For this exercise, you will need a table and a two-pound dumbbell.
To do the exercise-: while sitting holding the dumbbell vertically, allow the weight to gently rotate the arm outwards and turning the palm upwards in the process. Then, rotate the hand in the opposite direction until the palm face downwards. Do this for twenty reps on each arm. With this exercise, try as much as possible to isolate the movement to your lower arm, while keeping the upper arm and your elbow very still.
Wrist extension
The wrist extensor group of muscles are the ones you need to bend your wrist. They also connect to the elbow and they are very prone to overuse, especially if you love racquet sports. The equipment you will need for this exercise is a table and a two-pound dumbbell.
To do the exercise, sit on a chair with the dumbbell in your hand with the palms facing down. With this posture, curl your wrist to extend it upwards towards your body then return your wrist back to the starting position. Do this for about ten reps before turning on to the other hand. While you do this, ensure to isolate the movement to the wrist, with the arm maintained in a still position.
