Lifting Weights While Suffering From Tennis Elbow

 Lifting weights with tennis elbow is an important element of the rehabilitation process when the timing is perfect. It is, nevertheless, critical to understand how to lift properly and when it is appropriate to begin. Continue reading to learn how to strengthen your forearm and elbow muscles.

Lifting Weights While Suffering From Tennis Elbow

Is it Safe to Exercise If You Have Tennis Elbow?

The use of the muscles in your elbow, combined with a strong strengthening exercise, will help to improve circulation throughout your arm. This will hasten the healing of the inflamed tendons in question. Finding workouts that improve tendon health while minimizing additional strain on the area is crucial.

Mild pain during exercise is to be expected, and it usually indicates that you need to adapt or modify your technique, such as limiting range of motion or replacing resistance with strengthening for tennis elbow. Moderate to severe pain, on the other hand, indicates that the exercise should be stopped.

How to Lift Weights While Suffering from Elbow Pain

It's crucial to start modest and slow when lifting weights with elbow pain. You can progressively advance from there while paying great attention to your symptoms.

• To reduce stiffness, begin your program with range-of-motion exercises for the elbow joint.

• Warm up the elbow muscles with an elbow massage if they are rigid and guarded.

• Start with a little weight, a mild resistance band, or even no resistance when beginning workouts.

• To aid healing, use high-repetition activities to increase endurance and blood flow (15 or more repetitions).

• To avoid tension, maintain proper form during each exercise. This is something that kinesio taping for the elbow can help with.

• Some discomfort is normal; however, if it lasts more than 24 hours, you should adapt your program the next time you finish it.

• After your workout, apply an ice or heat pack to alleviate any residual symptoms and provide pain relief.

• Consult your orthopedic doctor or try physical therapy if you're not sure where to begin.

Tennis Elbow Weight Lifting Exercises

Whether you're a tennis player or not, the tennis elbow exercises listed here are a fantastic place to start. These will aid in the treatment of tennis elbow symptoms and the beginning of your injury rehabilitation.

Wrist Extension

Your wrist extensor muscles will be strengthened with this workout. Sitting with your arm on your thigh or leaning on a table is a good spot to support your forearm with the palm pointing downward. Simply stretch the wrist toward the ceiling while holding a little weight (12 to 2 lbs). Make sure you're only moving your wrist. Maintain a slow and controlled movement.

Perform 15-20 reps for 2-3 sets. Adjust the weight to your preference.

Wrist Deviations

Support the arm once more and, if possible, use a lightweight. Hold the wrist in a neutral straight position this time (not bent or extended). Then, from side to side, move the wrist. The movement will be minor. You can also turn your hand so that the thumb is facing up and repeat the process as indicated.

For 2-3 sets, complete 15-20 repetitions.

Forearm Supination/Pronation

Hold a weight in the hand with the thumb facing up while supporting the arm. You'll be holding the dumbbell at the bottom, with the majority of the weight above your hand. After that, slowly rotate your hand and wrist so that your palm faces down. Return to the beginning position, then rotate your palm upward in the opposite way.
For 2-3 sets, alternate between these two positions 15-20 times. If necessary, you might begin without any weight.

Exercise-Induced Elbow Pain

Tendonitis, or inflammation of the forearm muscle tendons, causes the pain associated with tennis elbow. Exercise-based tendonitis treatment necessitates a delicate balancing act. The tendons on the outside of the elbow will be sufficiently stressed by proper movement to encourage blood flow and repair. However, because these areas are inflammatory, overdoing them can create discomfort and aggravation.

Elbow stretches and pain-relieving techniques are a terrific approach to balance activity.

Avoidance Exercises

The activities that caused your injury in the first place, usually due to overuse or repeated motions, will almost certainly need to be discontinued or adjusted.

To minimize strain and aggravation while maximizing the advantages of weight lifting for tennis elbow, here is a list of exercises to avoid.

Speak with a physical therapist or a personal trainer for more personalized advice and education.

• Using a barbell as a weight. Muscle imbalances will be exacerbated. Instead, use free weights.

• Pull-ups, push-ups, and dips are examples of exercises that require entire upper body strength (and are difficult to adjust).

• Cross-fit or TRX entail high-intensity activities.

• Any exercise that results in muscular guarding or the start of moderate to severe pain should be avoided.

• Exercises that are performed with the elbow straight or locked. The forearm muscles are put under more tension as a result of this.

• Any motions that are similar to the ones that produced the injury (aka swinging).

• Reverse biceps, side raises, and upright rows are examples of strength workouts that maintain the palms facing downward.

Lifting Weights While Staying Safe

Tune in to your symptoms, as you would with any rehabilitation program, to figure out what you should be doing. If you notice any changes in your symptoms, such as severe pain, numbness, tingling, or a loss of strength in your hands or wrists, see a doctor as soon as possible. It takes a lot of patience to recover from an elbow injury. You will gradually be able to return to your prior level of activity with time and perseverance.

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source : tenniselbowclassroom