Despite what the name suggests, you don’t actually have to play tennis to acquire Tennis Elbow. The official name for the condition is lateral epicondylitis, and occurs when the tendons and muscles near the forearms become strained through overuse. This can cause quite a bit of pain when attempting a range of actions such as:

  • Twisting the arm – when opening a door or a jar
  • Lifting or bending the arm
  • Gripping small objects

The pain often occurs on the outside of the forearm, just below the elbow. Sometimes sufferers even have trouble completely straightening the arm.

Anything that repeatedly puts stress on the elbow joint can lead to Tennis Elbow, not just playing tennis. For example, playing a musical instrument or decorating. Tiny tears and inflammation on the tendons near the elbow occur which causes the pain.

It’s a really annoying and debilitating condition but there are certain exercises that can help relieve the pain.

First and foremost you must stop the exercise which caused the pain and following it up with a cold compress and some painkillers will help. Then you can get started on your exercises:

  1. Use a light weight such a tinned can from the cupboard and slowly turn your wrist.
  2. Gently flex your wrist with your other hand to stretch the hand. Hold each stretch for 15-30 seconds.
  3. Slowly turn your wrist from palm down to palm up and hold each turn for 5 seconds. Ensure your elbow is held at a right angle throughout.
  4. Stand up straight and bend your elbow until your palm touches your shoulder. Hold the bend for 15-30 seconds and repeat 10 times.

Once you’ve completed one of our personal training courses and you’re out in the gym, it will be a common occurrence for people to approach you for advice on what exercises they can do with their various conditions. So it’s important you’re in the know!