Tennis Elbow Cure : Free, Easy And Practical Exercises
How to relieve pain in tennis elbow
This article is about my experience with tennis elbow and how I successfully got cured. I hope this piece of personal information on tennis elbow will also help you alleviate your painful tennis elbow too.
Tennis elbow is a very common problem. And very painful too. There are many common names for it; golf elbow, shooter’s elbow, archer’s elbow and many others. Its medical name is lateral epicondylitis. Although tennis elbow is associated with racquet sports, anyone can suffer from tennis elbow. I never played any tennis or racquet sport for that matter and yet I had an encounter with tennis elbow; painful indeed; and it hindered my physical ability to lift things, for many weeks, until I came across a Youtube presentation on how to cure tennis elbow.
If you Google search for youtube on tennis elbow, you will find a few common remedies. There are also certain gadgets which you can use to exercise the affected elbow. Some gadgets you need to pay for them, while others are just simple wrist and elbow exercises without using these commercial gadgets. You can also buy fancy tennis elbow braces and straps, and elbow ice wraps. The most common gadget is the flex bar. I shall not venture to describe these gadgets. I am sure you would have read about them by now, and seen pictures in the internet and Youtube.
My personal experience with tennis elbow
My experience with tennis elbow was a sudden encounter. The pain just appeared without any warning, and I was in panic mode. I couldn’t figure out how this tennis elbow came to me. Let’s not waste time trying to identify the causes. The fact was that I suffered from the pain of tennis elbow. I needed to find quick solutions to alleviate this pain and physical restriction. Naturally, my first reaction was searching the internet. That led me to a Youtube presentation by a doctor who recommended the hammer exercise. This hammer exercise, I think, was the main cure for my tennis elbow pain. The other wrist twisting and bending exercises added to my speedy recovery.
Holding a hammer : Wrist stretching
Tennis elbow stretching exercises
This was what I did for my tennis elbow pain problem. The main stretch protocol was the hammer exercise. Add to this exercise, I did the wrist bending and twisting exercises.
The First Exercise: The hammer exercise
For this article, I traced back the Youtube site but unfortunately it has been withdrawn. In fact the best way to follow this procedure is to just look at the Youtube presentation. Since we can no longer have access to it, I shall labor on to describe the method.
Actually it is a very simple exercise. Hold a hammer with your affected hand, in the manner as you would normally do. (See pictures on the right.) Imagine you are going to hit in a nail onto a horizontal plank. Instead of moving the whole arm and bending the elbow as you would normally do, straighten your elbow and keep it still. Then use only your wrist to assimilate the nail-hitting movements, that is, by moving your wrist up and down. This was my first exercise. I did about 20 times up and down, several times a day. You will feel the pain along the whole forearm and the affected elbow.
The Second Exercise: Wrist bending and twisting
This comprises a set of multiple stretch positions. The first video shows the stretch with fingers pointing up and palm facing out. The second video includes fingers pointing down with palm facing out.
In addition to these stretches I included side stretches of the hands by twisting the hands sideways. If you are in martial arts you would know how to do this. I had practised Aikido before and I added this variation for my personal preference. It is a bit difficult to describe but you can take a look at the picture on the right. If you are not familiar with this wrist-twisting technique, please do not venture into it as it is very painful. Just follow the two videos will do.
My tennis elbow pain gone.
I did the exercises for many weeks. How long exactly I have forgotten. Initially, there wasn’t any improvement at all. Then gradually the improvements came, and one day the pain just evaporated…no more pain!
I hope you succeed in trying out what I had done for curing my tennis elbow.
Wrist stretch:fingers up, palm outward
Wrist stretch:fingers down, palm outward
The information provided in this article is sourced from the internet, from friends and contacts, and from personal experience. As I cautioned in my article, not every remedy will work on everyone. So is conventional medical treatment. It very much depends on the constituents of the person and the conditions peculiar to that person. Whatever the reasons, this article does not claim the information provided is totally accurate and reliable and will cure everyone. The purpose of this article is merely to inform visitors that there are alternative cures for all ailments.
You are therefore advised to consult your registered medical physicians as a matter of due diligence.
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