Tennis elbow Injuries

KONSTANTINOS KOKKALIS Asked 2 months ago

Hello, can you share with us what we must do (or exercises to do), for a fast tennis elbow injury recovering.

Alois Rosario Answered 2 months ago

Hi Konstantinos,

Sorry to hear about your tennis elbow. It can certainly be frustrating, but with the right approach, you can recover effectively. Here are some steps and exercises you can consider to help with your recovery. However, it's always best to consult with a healthcare professional before starting any new treatment or exercise regime, especially for an injury.

1. Rest and Ice: Initially, you should give your elbow a break from activities that cause pain. Applying ice to the affected area for 15-20 minutes several times a day can help reduce inflammation and pain.

2. Gentle Stretching: Once the pain starts to decrease, gentle stretching can be beneficial. Try extending your arm fully, and gently flexing your wrist backward and holding for 15-30 seconds. Do this a few times a day.

3. Strengthening Exercises: As the pain reduces, you can start with some light strengthening exercises. A popular one is the wrist extensor stretch: - Sit with your elbow on a table and your wrist hanging off the edge, palm down. - Using your other hand, gently press the back of your hand down towards the floor until you feel a stretch in your forearm. - Hold for 15-30 seconds and repeat a few times.

4. Gradual Return to Activity: As your elbow strengthens, gradually increase the load and frequency of your table tennis play. Be mindful of your technique to ensure you do not overload the tendons again.

5. Technique Review: Sometimes, tennis elbow can be exacerbated or caused by incorrect technique or perhaps you have changed something in your training. It might be worth having a coach review your playing technique to ensure you are not putting undue stress on your elbow.

6. Professional Help: If your symptoms persist, it might be wise to seek professional help. A physiotherapist can provide specific exercises and treatment options

Remember, recovery can vary depending on the severity of the injury, so it's important to be patient and not rush back into intense play too quickly. Take care of your elbow, and hopefully, you'll be back playing pain-free soon.