Lateral Epicondylitis (Tennis Elbow) Home Program

Lateral Epicondylitis (Tennis Elbow) Home Program

Lateral Epicondylitis (Tennis Elbow) Home Program

Stretches

  • With the elbow straight and the palm down, bend the wrist down as far as possible. Can place the back of the wrist against a wall for increased stretch. Bend the wrist up as far as possible.
  • Bend elbow at your side at a 90-degree angle. Turn forearm up (palm up) and down.
  • Same position as above, bend the wrist up and down.
  • Rotate the wrist in a circle.

Friction Massage
Using the thumb or the index finger supported with the middle finger, rub rapidly back and forth across the tendon with as much pressure as tolerated. The tendon is located on the lateral epicondyle, and you must be on the most sensitive spot in order for this to be effective. Goal: 5 minutes.

Muscle Massage
Start at the wrist and apply gentle but firm pressure with the thumb or index finger along the course of the muscle, ending at the elbow. Keep the rate of massage slow, and increase the pressure applied with each pass to tolerance level. You may use lotion to make for a smoother motion. Goal: 3-5 minutes.

Moist heat application

Exercises (as directed)

Skin Rolling
Lightly pinch the skin between the thumb and the index, middle fingers, and roll it in all directions. Do this over the upper arm and the lateral elbow.

Ice Massage
Massage lateral elbow with ice for 5-10 minutes until the skin is cool to touch. You can use a Dixie cup filled with water and frozen, or an ice cube held with a towel. If ice is too cold directly on the skin, you can place a damp washcloth over the area and ice on top of that. This is done as needed for swelling or aching.


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