Tennis elbow, or lateral epicondylitis, is a common condition that affects not only tennis players but also individuals engaged in repetitive wrist and forearm activities. This condition can be particularly challenging for athletes and active individuals, as it impacts performance, strength, and overall function. At The Impact Initiative Physical Therapy & Performance, we approach tennis elbow from a performance physical therapy standpoint, focusing on both recovery and prevention to help you stay active and pain-free.
What is Tennis Elbow?
Common Symptoms of Tennis Elbow
Pain and tenderness on the outer part of the elbow
Pain that can radiate down the forearm
Weak grip strength
Pain that worsens with gripping or lifting activities
Stiffness or difficulty fully extending the arm
Addressing Tennis Elbow with Performance Physical Therapy
At The Impact Initiative, our goal is to not only treat the symptoms of tennis elbow but also address the underlying/root causes to prevent recurrence. Here’s how we approach it:
Comprehensive Assessment
Our first step is a thorough evaluation to understand the extent of the injury and identify contributing factors such as muscle imbalances, poor biomechanics, or repetitive strain. We want to ensure that we are identifying the root cause and creating a tailored treatment plan specific to your needs and activities.
Manual Therapy and Pain Management
We use manual therapy techniques such as soft tissue mobilization, joint mobilization, and dry needling to reduce pain and inflammation. This helps to improve tissue flexibility and promote healing in the affected area.
Strengthening and Mobility Exercises
Strengthening the muscles of the forearm, wrist, and shoulder is crucial in the rehabilitation process. By improving the strength and endurance of these muscles, we can reduce the load on the elbow and prevent further injury.
Biomechanical Corrections
We focus on optimizing your movement patterns, whether you're on the court, in the gym, or at your desk. Correcting poor technique or posture can significantly reduce strain on the elbow and prevent the condition from returning.
Exercises to Help with Tennis Elbow
Incorporating specific exercises into your routine can be incredibly effective in managing and preventing tennis elbow. Here are two exercises we recommend:
Eccentric Wrist Curls
Purpose: To strengthen the wrist extensors and promote tendon healing.
How to Do It:
Hold a lightweight dumbbell or resistance band with your palm facing down.
Slowly lower the weight by bending your wrist, then use your other hand to help bring the wrist back to the starting position.
Perform 3 sets of 10-15 repetitions.
Wrist Extensor Stretch
Purpose: To lengthen and relax the extensor muscles of the forearm.
How to Do It:
Extend your affected arm straight in front of you with your palm facing down.
Use your other hand to gently pull your fingers back toward your body, keeping your elbow straight.
Hold the stretch for 20-30 seconds and repeat 3-4 times.
DISCLAIIMER: In early stages of rehab we limit stretching of the wrist extensors because stretching the inflammed tendon can make symptoms worse. Stretching should be done gently and less frequent than strengthening-based exercises.
Tennis elbow can be a frustrating condition, but with the right approach, it’s possible to overcome it and get back to your favorite activities. By incorporating targeted exercises, manual therapy, and biomechanical corrections, we empower you to achieve optimal performance without pain.
If you're struggling with tennis elbow or want to learn more about our approach to injury prevention and recovery, reach out to us today. Let’s work together to keep you moving at your best!
The Impact Initiative Physical Therapy & Performance Team
Fitness-Forward. Evidence-Based. Impact-Driven.
Woodstock, GA Performance Physical Therapy
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