Tennis Elbow - Lateral Epicondylitis

1. Most common cause of the pain on the inside of your elbow
2. Our favorite tennis elbow brace is the Serola

Tennis elbow or lateral epicondylitis is a painful condition that affects the outer part of the elbow. It is caused by repetitive stress and overuse of the forearm muscles and tendons, leading to small tears in the tendons that attach to the lateral epicondyle of the humerus.

Some common symptoms of tennis elbow include:

1. Pain and tenderness on the outer part of the elbow that can radiate down the forearm
2. Weak grip strength
3. Pain that worsens with gripping or lifting objects
4. Stiffness and limited range of motion in the elbow

To help with symptoms of tennis elbow, your healthcare provider may recommend a combination of rest, ice, anti-inflammatory medication, and physical therapy. Your physiotherapist, chiropractor, or osteopath may perform manual therapy techniques such as soft tissue mobilization and joint mobilization to reduce pain and improve range of motion.

Your therapist may also provide you with exercises to stretch and strengthen the affected muscles and tendons, such as:

• Wrist extensor stretch: Hold one arm out in front of you with the palm facing down. Use the other hand to gently press the fingers of the extended arm towards the ground until you feel a stretch in your forearm. Hold for 15-30 seconds and repeat 2-3 times on each arm.
• Eccentric wrist extension: Hold a light weight in your hand with your palm facing down. Slowly lower the weight towards the ground using your wrist extensor muscles, then use your other hand to help raise the weight back up to the starting position. Repeat for 3 sets of 10 repetitions.
• Forearm pronation/supination: Hold a light weight in your hand with your palm facing up. Slowly rotate your forearm so that your palm faces down, then rotate back to the starting position with your palm up. Repeat for 3 sets of 10 repetitions on each arm.
• Reverse wrist curls: Sit with your forearm resting on a table with your palm facing down. Hold a light weight in your hand and slowly raise your hand towards your wrist, keeping your forearm and elbow stationary. Slowly lower the weight back down to the starting position. Repeat for 3 sets of 10 repetitions on each arm.
• Thera-Band wrist extension: Secure one end of a Thera-Band to a stationary object and hold the other end in your hand with your palm facing down. Use your wrist extensor muscles to pull the band upwards, then slowly lower it back down to the starting position. Repeat for 3 sets of 10 repetitions on each arm.