An article published by Medscape reports that 1% to 3% of the U.S. population suffers from tennis elbow annually. These percentages mean that approximately 3 to 10 million people in this country could get tennis elbow this year. If you don’t want to be one of them, there are exercises you can use to prevent tennis elbow. There are two exercises in particular that can be useful for decreasing your likelihood of developing this issue.
- Bend and twist stretch
Stretching exercises are one tool that can be useful for preventing tennis elbow. An example of a stretch you could add to your daily workout is the twist and bend stretch, and this exercise can help you target the tense forearm muscles that can lead to tennis elbow.
The first step you should take for this stretching exercise is to get into the correct starting position. To do this, sit upright in a stable chair with arms and rest your right elbow on the chair arm. From this starting position, bend your elbow upward with your palm facing toward you until your hand is straight up and down. Next, twist your hand to the right as far as you can. You can use your left hand to deepen the twist if desired, but don’t twist so far that it causes pain. Hold the stretch for 10 to 15 seconds and then allow your hand to return to a neutral position. Repeat these steps with your left arm, and you should continue repeating them until you’ve stretched both arms two to three times.
- Tennis ball squeeze
Another therapeutic exercise that’s designed to prevent tennis elbow uses a very appropriate piece of equipment: a tennis ball. This exercise is called the tennis ball squeeze, and it’s intended to help strengthen the muscles of your forearm.
To start the tennis ball squeeze, you’ll need to grab a tennis ball to use during the exercise. Then place your right forearm on the table or counter so you can focus on squeezing the ball, and squeeze the ball as hard as you can for five to 10 seconds. After squeezing for the appropriate length of time, reduce the pressure on the tennis ball slowly until you’re holding it lightly in your hand. Continue to repeat these steps until you’ve done eight to 10 repetitions with your right arm. Then switch over to your left arm and do 10 more repetitions.
Visit Peak Performance to learn about exercises and other techniques for preventing tennis elbow
Preventing tennis elbow is often the most effective way to treat this injury, and we can show use therapeutic exercises to help you. However, these aren’t the only prevention option our team can offer you. We can also offer you a free screening to determine if you have issues that increase your risk of tennis elbow. Our team also combines multiple therapy techniques into personalized treatment and prevention plans that can include:
- Instrument assisted soft tissue mobilization (IASTM)
- Sport-specific therapy
- Anodyne® therapy
- Myofascial release
- Ergonomic training
Are you ready to start getting our help with tennis elbow prevention or treatment? Contact us today for more information or to schedule an initial appointment.
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