Home remedies, medication, surgery and exercises are the main options for tennis elbow treatment. Home remedies are absolutely effective in controlling swelling and inflammation. But, in case of a problem at severe or moderate level, home remedy will not be enough by itself. Medication can allow only short term relief. Surgery can have high possibility of unwanted side effects like weakness, blood damage, nerve damage etc. It is the practice of tennis elbow exercises which can offer you permanent freedom from the pain. Tennis elbow is mainly an overuse injury of the tendons joining the lateral epicondyle in your elbow to the forearm muscles due to repetitive use of the forearm muscles. If you follow a well designed exercise plan, your affected tendons can to heal and gain back their strength. Ball squeeze, wrist extension, pronation, finger stretch etc. come under examples of a these exercises. Description of few of the exercises are provided here.
Ball squeeze is a very simple exercise. Hold a tennis ball using your attacked hand. Try to squeeze it as much as you can. Relax for a while and repeat.
Finger stretch is practiced without the help of exercise equipments. Keep your affected arm horizontal and straight Now you need to move your finger apart. Try to bring them in horizontal position too. Relax and repeat.
Wrist extension is also practiced with free hand. Bring your arm horizontal and straight having your palm facing down. Try to bend your wrist down. Bend as much as you can. Hold it there for 10 to 20 seconds according to your capacity. get it back to the horizontal position and hold for 10 to 20 seconds. Now bend it up and hold for 10 to 20 seconds again. Bring it back .
To do the hammering exercise, grip a hammer at the top.Now, keep your fore arm and upper arm straight and horizontal.Try to bend your wrist down. Bend as much as you can. Hold there for 10 to 15 seconds according to your capacity. Bend it back to the horizontal position and hold for 10 to 20 seconds. Now bend it up and hold for the same duration. Bring it back and repeat. Next, hold the hammer at the bottom and do the same thing.