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    Tennis Elbow Prevention/Therapy

    Tennis elbow is inflammation, soreness, or pain on the outside (lateral) side of the upper arm near the elbow.
    There may be a partial tear of the tendon fibers, which connect muscle to bone. The tear may be at or near where these fibers begin, on the outside of the elbow. The muscles in your forearm attach to the bone on the outside of your elbow.
    When you use these muscles over and over again, small tears develop in the tendon. Over time, this leads to irritation and pain where the tendon is attached to the bone.
    This injury is common in people who play a lot of tennis or other racquet sports, hence the name "tennis elbow." Backhand is the most common stroke to cause symptoms. However, any activity that involves repetitive twisting of the wrist (like using a screwdriver) can lead to this condition. Therefore, painters, plumbers, construction workers, cooks, and butchers are all more likely to develop tennis elbow.
    This condition may also be due to constant computer keyboard and mouse use.

    Some sure signs that you may have tennis elbow:
    Elbow pain that gradually worsens
    Pain radiating from the outside of the elbow to the forearm and back of the hand when grasping or twisting
    Weak grasp
    Tennis elbow is diagnosed by expression of pain rather than from diagnostic equipment. X-rays will appear normal and are generally not used. There is typically pain and tenderness near the bony protrusion on the outside of the elbow and pain if the arm is extended straight, the fist clenched and the hand is turned up as if revving a motorcycle.

    Treatment of tennis elbow gradually increases if symptoms do not subside; beginning with rest and naproxen, to cortisone shots and finally surgical correction.

    So around here I believe the saying is 2CC's of prevention is worth 10ML's of cure... Here is some quick exercises you can do to keep the tennis elbow at bay. I do these a couple times a day while I am at work or at home wasting and takes no time at all.


    Holding your hand with fingers and thumb open touch your thumb to each finger tip and repeat for all fingers 20 times.

    Keeping your forearm resting on your thigh, make a tight fist with your palm facing in. Rotate the forearm so the palm faces down in a slow motion. Repeat 20 times.

    The Stretch

    Holding your arm straight out in front of you with the palm facing up, grab the extended hand at the fingers and bend the hand downward at the wrist until the forearm is stretched. Do not get carried away. Touching the back of your hand to your forearm doesn't make you a "tuff guy." Hold this for 15-20 seconds and repeat 3 times.

    Now holding that arm out extended again repeat the exercise only start with the palm facing downward.


    Ball Squeeze - yes you read that right. I like a lacrosse ball, but any ball will do. You can even use a rolled up pair of socks if you don't have any balls. Simply squeeze the ball for 10 seconds and release for 10 seconds then repeat 3 times.

    Hand Shake - Resting your forearm on a table or armrest with your hand over the edge, fingers and thumb extended simply move the hand up and down as if you are shaking hands. Do not let your forearm lift off.

    Wrist Curls - Do em...

    Do these with very very light weight so as not to recruit too much muscle fiber for assistance.

    Concentration Curls - Do these as well...

    At the conclusion of this you should ice the elbow for 10 minutes or so. If you already have tennis elbow, and are doing this as therapy, the ice is a MUST. Your elbow will feel hot and inflamed so you'll be seeking out an ice pack anyway. A refrigerated gel pack works best in this case as you need something to conform to the elbows curvature.

    I'm currently dealing with this issue in my left arm. It is quite painful and uncomfortable so I am quite dedicated to ridding myself of this. My next step is to purchase what is called a counterforce brace which is worn around the forearm and relieves the tendon of much pressure.

    Give these exercises a whirl and try and stave off a common condition that will knock out your back and bicep workouts for a good long while.

    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

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