What Upper Body Exercises Can I Do with Tennis Elbow?

Tennis elbow is an age-old affliction that troubles countless tennis players and manual labour, not only affecting athletic performance, but in worse cases even interfering with life. So, can tennis elbow sufferers still exercise? And which exercises are beneficial? According to a recent study, more than 80 per cent of people with tennis elbow can improve their quality of life through specific upper body exercises. Therefore, not only will proper exercise not aggravate the condition, but it will help promote recovery.

In this article, we will unravel the relationship between upper body exercises and tennis elbow and provide a reference guide for recovery exercises.

Causes of Tennis Elbow

The development of tennis elbow is associated primarily with injury to the tendons of the elbow, particularly those connecting the forearm muscles to the elbow joint. When these tendons are placed under excessive stress by repetitive stretches and contractions, inflammation is caused. Rapid movements of the wrist during a tennis player's serve and stroke, for example, can put extreme pressure on the elbow, leading to tiny tears in the tendons. Despite sports, it is possible that some behaviour in daily life can lead to the development of tennis elbow. However, prolonged use of computers, especially keyboard and mouse operations, can easily lead to excessive tension in the wrist and forearm muscles.

Age also plays a role in tennis elbow, which is typically more common in people between the ages of 30 and 50. As we get older, tendons and ligaments become less elastic and prone to injury. Furthermore, a combination of lifestyle factors, such as lack of exercise, obesity and poor posture, may indirectly increase the risk of tennis elbow.

Tennis Elbow Pain Degree

The range of pain in tennis elbow differs from person to person, from mild to severe discomfort to serious complications in daily life, with the pain getting worse as the condition develops.

• Mild Pain: It manifests as a slight pressure pain on the outside of the elbow joint. It usually develops during activities such as wringing towels and lifting heavy objects. The pain may be relieved after rest.
• Moderate Pain: Symptoms of moderate pain are marked pressure on the outside of the elbow joint. The pain lingers for a long time and disturbs daily life. As the pain is not completely relieved after resting.
• Severe Pain: It has a relatively wide range of pain, with pressure pain on the outside of the elbow joint and the forearm. The pain is severe, and the pain interferes with sleep at night. Daily life is severely affected by limited movement of the elbow joint.

What Upper Body Exercises Can I Do with Tennis Elbow?

When choosing upper body exercise workouts for people with tennis elbow, avoid activities that aggravate the elbow and concentrate on low impact and exercises that do not involve overuse of the elbow. Here are some upper body exercises for people with tennis elbow:

Elbow Bend: Stand up straight and lower your arm to one side. Bend your arm slowly upwards so your hand is touching your shoulder. Hold for 15-30 seconds. Repeat 10 times. This exercise can also be done with a light weight.

Wrist Flex: With your arm extended vertically, and palm facing down, gently bend your wrist downwards. With your other hand, press the stretched hand toward your body and hold for 15-30 seconds. With your wrist straight, slightly curve the stretched hand upwards and use your other hand to pull the fingers back. Hold each exercise for 15-30 seconds and do three per wrist.

Palm Lift: Place your palm on the table and lift the fingers up. Place your other hand across the knuckles at 90 degrees and push down as the bottom hand tries to pull up. You should feel the muscles of your forearms contracting. Swap hands and repeat. This is a useful basic exercise for tennis elbow.

Fivali Safety Tips

1. Warm up

Warming up is the best safety measure when doing any workout. There is increased blood circulation to the tissues, which can provide additional oxygen and nutrients to the muscles, contributing to the relief of muscle fatigue and soreness. It will also revitalize the nervous system, boost nerve innervation to the muscles and co-ordinate the contraction and relaxation of the muscles, thus reducing the likelihood of accidents occurring during exercise.

 2. Donning Elbow Braces

Donning an elbow support for the gym is also of great importance to tennis elbow patients when they exercise. It minimizes the risk of re-injury during exercise and allow the patient to exercise with greater confidence. It also can support and shield the elbow, allowing the patient to perform better and increase the effectiveness of the exercise.

Read more: Do Tennis Elbow Braces Work?

✧ Fivali Elbow Support 2 Pack FER07

Fivali Elbow Support is a brace for tennis elbow that provided all-round protection for the elbow and is designed to relieve elbow pain and provide effective support for the joint. It is built with an all-round resilient design that freely adapts to different elbow shapes, ensuring that the tennis elbow splint fits snugly around the elbow and provides stable and powerful support. The thickened foam pad within the tennis elbow brace allows it to dissipate impact and reduce the pressure on the elbow joints, thus safeguarding the joints. In addition, it has a wide range of applications, not only for all kinds of exercise, but also for people who need to do a lot of elbow movement in their daily lives. The Fivali Elbow Support 2 Pack FER07 is a brilliant choice if you are searching for an tennis elbow support that can effectively ease elbow pain while offering all-round protection to the joints.

3. Maintain Correct Posture

The appearance of tennis elbow is closely related to repetitive arm movements and incorrect posture. While performing upper body exercises, maintenance of correct posture can effectively spread the force resulting from the exercise to other parts of the body, alleviate the burden on the elbow joint, so as to avoid causing secondary injury to the injured tendon. At the same time, it can also maximize muscle strength and improve the effect of exercise.

In conclusion, tennis elbow patients are obliged to do upper body workouts in a gradual manner and according to their ability. It is appropriate to workout in different ways for people who have different medical conditions and physical conditions. It is highly recommended that before starting an exercise programme, it is well advisable to consult a doctor for a personalized rehabilitation plan. In addition a scientific exercise programme, maintaining good living habits, a balanced diet and adequate sleep is also an important part of recovery. By insisting on healthy living, you can definitely regain your health!

If you are interested in elbow brace for tennis elbow, click on our website Fivali to take a look! We will provide you with a wide variety of ankle supports that can meet your needs.