Tennis Elbow Rehabilitation Exercises

Tennis Elbow Rehabilitation Exercises Blog  Tennis elbow

Known as the Super 7, these seven tennis elbow exercises are collectively used as part of an overall treatment plan for physical injury to the elbow. Usually, the Super 7 tennis elbow treatment plan reduces pain felt in the elbow after spending 4-6 weeks regularly performing each exercise as prescribed. Every position must be maintained for 15 seconds, and each exercise should be performed in 2-3 sets. In order to get the maximum benefit from this treatment plan, the Super 7 elbow exercises need to be done five times daily.

Tennis Elbow Exercises

Every exercise in this regimen is designed to stretch, strengthen or relax a specific set of muscles. This treatment plan is ideal for the rehabilitation or prevention tennis elbow, making it beneficial for people who repeatedly lift or move at the elbow during work or while playing sports.

Stretch

The first stretch loosens the wrist extensors, which are responsible for extending the wrist. During the first exercise, fully stretch the arm. While the arm is stretched, push the palm downward until the stretch is felt within the forearm.

The second stretch involves stretching the wrist flexors, which flex the wrist. Start by completely straightening the arm with the palms facing upward. Then, like exercise number one, push the palm downward.

Tennis Elbow Rehabilitation Exercises Blog  Tennis elbow

Build

It is important to perform each of the muscle building instructions twice daily after doing both stretches in step one and step two. The proper way to complete the building exercises in step three to step six is by sitting on a hard seat. The affected elbow should be placed on a the edge of flat surface while the wrist hangs. A can of vegetables or object of a similar weight will be needed. The following four steps should be repeated about 80 times total in two different instances. However, be careful not to overdo the exercises, which can exacerbate the injury.

The first building exercise helps the wrist extensors. Start by making the palm point downward while holding the weighted object. Lift the wrist to pull the object back. Keep this lift steady for two seconds before lowering the weight.

Tennis Elbow Rehabilitation Exercises Blog  Tennis elbow

This exercise concentrates on the wrist flexors. Face the palm upward, and hold the weight. Lift the wrist, and keep this movement steady for two seconds before carefully lowering the wrist.

Tennis Elbow Rehabilitation Exercises Blog  Tennis elbow

During this exercise, the wrist deviators are strengthened. Make a thumbs up while holding the weight. Then, move only the wrist upward and downward.

Tennis Elbow Rehabilitation Exercises Blog  Tennis elbow

The final exercise focuses on the wrist supinators and wrist pronators. Just as in exercise five, make a thumbs up while holding the weight. Turn the wrist in each direction as much as it can be turned without hurting. Hold each turn for two seconds. Only repeat this exercise until it becomes too painful, up to a maximum of 50 times.

Tennis Elbow Rehabilitation Exercises Blog  Tennis elbow

Massage

Last on the list is a massage. The sore area should be rubbed for five minutes by applying firm pressure with two fingers.

Sometimes, a certain exercise may worsen the pain. If this happens, immediately call a physical therapist or doctor.

Tennis Elbow Rehabilitation Exercises Blog  Tennis elbow

 

 

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In this instance, an athlete was originally diagnosed with minor quadriceps muscle strain and was treated for four weeks, with unsatisfactory results. When he came to our clinic, the muscle was not healing, and the patients’ muscle tissue had already begun to atrophy.

Upon examination using MSUS, we discovered that he had a full muscle thickness tear that had been overlooked by his previous provider. To mitigate damage and promote healing, surgery should have been performed immediately after the injury occurred. Because of misdiagnosis and inappropriate treatment, the patient now has permanent damage that cannot be corrected.

The most important advantage of Ultrasound over MRI imaging is its ability to zero in on the symptomatic region and obtain imaging, with active participation and feedback from the patient. Using dynamic MSUS, we can see what happens when patients contract their muscles, something that cannot be done with MRI. From a diagnostic perspective, this interaction is invaluable.

Dynamic ultrasonography examination demonstrating
the full thickness tear and already occurring muscle atrophy
due to misdiagnosis and not referring the patient
to proper diagnostic workup

Demonstration of how very small muscle defect is made and revealed
to be a complete tear with muscle contraction
under diagnostic sonography (not possible with MRI)

image

Complete tear of rectus femoris
with large hematoma (blood)

image

Separation of muscle ends due to tear elicited
on dynamic sonography examination

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