3 Exercises To Help Relieve Tennis Elbow Pain
As a tennis player myself, I spent years playing without a proper warm-up or stretching routine, and today I'm paying the price. I was diagnosed with shoulder tendinitis and a slight dislocation of the clavicle. My family's heirloom hemp CBD cream recipe for pain was a gift from god to help me have some everyday life without pain or discomfort.
Tennis elbow, also called lateral elbow epicondylitis, refers to inflammation in the tendons of the elbow and the wrist. The tendons between the muscles of the forearm and the outer part of the elbow become inflamed. Consequence: the elbow becomes tender and is painful.
This lesion appears when the elbow is subjected to extreme intensity. Generally, this inflammation concerns athletes. However, it is not just athletes who can suffer from it. Any activity that continuously strains the elbow can lead to lateral elbow epicondylitis.
Although this lesion requires a physiotherapist or even a severe surgeon, it is still possible to use natural remedies as first aid.
If you are prone to elbow tendonitis, these exercises recommended by chiropractors will help prevent painful episodes. To be done only outside of the times when you are in pain. (Ice will help stop the inflammation)
The best thing to do with elbow pain is to rest the joint for a few days. And to prevent the onset of new painful episodes, increasing the strength of the forearm muscles may be a solution.
1. STRETCH THE FLEXIBLE WRIST MUSCLES
Hold the painful arm straight out in front of you, palm facing up. Use the other hand to press the fingers of the hand. Bend your wrist backward as you do this until you feel the stretch inside your forearm. Hold the position for 15 seconds before releasing. Repeat 3 to 5 times in a row, up to three times a day.
2. STRETCH THE ELBOW AND WRIST MUSCLES
Keep your arm straight out in front of you, palm facing down, the wrist flexible. Use the other hand to press on the back of the hand of the painful arm. Bend your wrist forward until you feel the stretch on the outside of your forearm. Hold the position for 15 seconds. Repeat 3 to 5 times in a row, up to three times a day.
3. STRENGTHEN ALL THE MUSCLES OF THE WRIST
Sit on a chair. On the one hand, take a 500 g dumbbell or, failing that, a small 50 cl bottle of water. Rest the forearm on your thigh so that the wrist and hand are not resting on it. Hold the dumbbell in your hand, palm up. Gently lift your hand and then lower it just as slowly. Your forearm remains resting on your thigh throughout this exercise, during which your wrist bends back and forth. Repeat ten times.
Note: Performing these exercises to properly stretch the arm muscles also limits the risk of injury in the event of significant effort.
1- Before a race or a match, warm up and stretch to protect your muscle capital.
2- Do not forget a water bottle to hydrate yourself well to evacuate metabolic waste during the effort.
3- Choose sports shoes, a bike, or a snowshoe according to your morphology.
4- Try to limit repeated movements.
5- Do not carry a heavy bag on one shoulder.
6- Hot and cold therapy will help
7- For thousands of years, Acupuncture help with pain relieve
8- Use the best CBD cream for pain (Prehemptive)