Epicondylitis Bandage

WHAT IS TENNIS ELBOW?

Tennis elbow, or lateral epicondylitis, is an overuse injury caused by a repetitive activity. It can be very painful and is caused by inflammation of the forearm muscles that attach to the elbow. It is common in racket sports, especially if you have played padel or tennis, but it is also common in craftsmen, especially painters, carpenters and plumbers.

WHY CAN EPICONDYLITIS BANDAGES HELP?

A relieving epicondylitis bandage is a very functional aid for tennis elbow and ensures proper relief day and night. With heavier loads such as racket sports like tennis and padel or work with heavier tools or one-sided repetitive tasks, the need for a more powerful relief increases. The protection must always be adjustable to be able to meet and adapt the function of the elbow protection in line with the unique needs of the moment or the specific task.

In addition to having protection that helps healing and protects the elbow, it is important not to prioritise rehab. Regular rehab, preferably a little bit every day, around the same time of day, will help you come back faster.

If you've had tennis elbow in the past or are recovering from it now, keep up with your rehab exercises, even if it sometimes feels like a chore. Strengthening the muscles and avoiding repetitive movements can help avoid this problem in the future.

THEREFORE, HERE ARE SOME CLASSIC REHAB EXERCISES TO HELP YOUR ELBOW HEAL.

REHAB EXERCISE 1 - CLENCHING YOUR FIST

Poor grip strength is a common symptom of tennis elbow. Improving grip strength by building up the muscles of the forearm can help improve the ability to perform daily activities.

Equipment needed: table and towel

Muscles to work: long bends in fingers and thumb

Sit at a table with your forearm resting on the table.

Hold a rolled up towel or a small ball in your hand.

Press the towel into your hand and hold for 10 seconds.

Release and repeat ten times. Switch and do the same with the other arm.

REHAB EXERCISE 2 - SUPINATION WITH A DUMBBELL

Equipment needed: table and 1 dumbbell of 1-2kg

Muscles working: supinator muscle

Sit in a chair with a dumbbell vertically in your hand with your elbow resting on your knee.

Let the weight of the dumbbell rotate your arm outwards and turn your palm upwards.

Rotate your hand the other way until your palm is facing down.

Repeat 20 times on each side.

Try to isolate the movement to your lower arm and keep your upper arm and elbow still.

REHAB EXERCISE 3- WRIST STRETCHING

Equipment needed: table and 1 1kg dumbbell

Muscles working: wrist extension

Sit in a chair with a dumbbell in your hand, palm down, and rest your elbow comfortably on your knee.

Keep your palm down and extend your wrist by twisting it towards your body. If it is too difficult, do the movement without weight.

Return to the starting position and repeat 10 times on each side.

Try to isolate the movement to the wrist and keep the rest of the arm still.

EXERCISE 4 - WRIST FLEXION

The wrist flexors are a group of muscles that work opposite the hand extensors. These small muscles are connected to the elbow and are also subject to overuse, leading to pain and inflammation.

Equipment needed: table and 1 1kg dumbbell

Muscles working: wrist flexors

Sit in a chair with a dumbbell in your hand, palm up and your elbow resting comfortably on your knee.

Keep the palm up and flex the wrist by bending it towards the body.

Return to the starting position and repeat 10 times on each side.

Try to isolate the movement to the wrist and keep the rest of the arm still.

REHAB EXERCISE 5 - TOWEL TWIST

Equipment needed: towel

Sit in a chair and hold a towel with both hands, keeping your shoulders relaxed.

Twist the towel with both hands in opposite directions as if you were wringing out water.

Repeat 10 times and then repeat another 10 times in the other direction.