Heal Tennis And Golfer's Elbow
Now that the weather is finally getting warmer, outdoor summer sports like golf and tennis are on the rise. A long winter of inactivity means that muscles and tendons of the elbow can be initially overwhelmed by the repetitive motions of these sports. This leads to elbow tendinitis and weeks of elbow pain.
The way to avid these injuries is by stretching and not over-exerting yourself during your re-introduction to these sports. The elbow and it’s surrounding muscles should be warm before you spend hours repeated the elbow motions required to play. You can also start slowly not over-exerting yourself during the first few times you play so that your elbow can get used to the repetitive motions.
If you have already sustained elbow tendinitis, don’t worry. With physical therapy, your elbow will get better. This over use injury needs a few weeks of recovery, stretching, and strengthening exercised. Under the guidance of a physical therapist, we will help you prevent further injury to the muscles in your arm.
First, stop any activity that is known to cause you elbow pain. Ice your elbow to decrease inflammation and relieve pain. Try to ice your elbow 3 times a day as a way to ensure an accelerated healing response. If 3 is too much, aim for icing twice a day.
Physical Therapy Exercises
While it is possible to implement a home program, a professional physical therapist at Cross Bay Physical Therapy will ensure you are the fastest track to recovery and reduce the risk of further injury.
Some exercises at physical therapy that help rebuild and heal tissue damage in the elbow include:
- Supination with a dumbbell - The supinator is the large muscle of the forearm that attached to the elbow. Holding onto a two pound dumbbell, sit down and place your elbow on your knee. Then, let the dumbbell rotate your arm outwards so that your palm faces upwards. Rotate your hand until the palm face downwards and then back upwards. Repeat 20 times for both arms.
- Wrist Extensions - In the same position as above, hold the weight in the palm of your hand making a fist and face your palm downwards toward the floor. Then, curl the weight extending your wrist backwards toward your body. Repeat 10 times on each side.
At Cross Bay Physical Therapy, we will help you heal your elbow injury. Our physical therapists will create a simple program for you to follow in order to ensure success and guide you along the way.
Call (718) 835-0084 and schedule your evaluation today.