Tennis Elbow Injury Rehabilitation
Rehabilitation for a tennis elbow injury will need patience, and of course the concerns that go through your mind are very basic.
Exactly what do I have to do?
How do I do it?
When should I do it?
For how long is the rehab for my tennis elbow going to take?
The response to the last question is– As long as it takes!!
The first thing to bear in mind is that Tennis Elbow becomes a chronic problem if it isn’t took care of appropriately.
In terms of tennis elbow rehabilitation, there is one absolute rule. You need to not do anything up until you are experiencing little or no discomfort, and then the rehab procedure, and exercises can just proceed providing you have no pain in whatever exercise you are doing.
Before you can begin playing tennis effectively again you should have brought back full strength and mobility to your elbow.
There are three different phases to your tennis elbow rehabilitation, and they can be summed up as follows.
The very first stage is to reduce inflammation and discomfort. You need to do 2 things here, and the first is to begin the recovery process whilst likewise preventing the associated muscles from wasting.
The process here has four distinct parts.
Rest which indicates avoiding overusing the injury. You should continue to use the muscles to guarantee they don’t squander, and a great blood supply is kept. The activity must not hurt, if it hurts do not do it!!
Usage Ice all the time till you return to complete usage, as it reduces swelling.
Usage compression and elevation as it helps the blood supply as well as reduces swelling.
In the second stage of tennis elbow rehabilitation, exercise enters into play. It is very important to increase your elbow strength, and endurance. You have to get the elbow to function once again correctly.
This flexibility is accomplished mostly by extending the elbow gently without flexing it, and holding the extended position for up to 30 seconds, however NOT to the point of discomfort, and doing this perhaps twenty times a day.
To reinforce the elbow, sit with your elbow on your knee, and with a weight not surpassing 1 lb. In your hand, and palm downwards bend your wrist up and down gradually. Keep in mind that the elbow shouldn’t move at all. Do precisely the same thing with your palm dealing with upwards.
Another useful workout is to use a tennis ball, and squeeze it in your hand, and keep doing this.
Bear in mind that there should be no pain.
You need to gradually increase the weight as your strength grows, and always use an ice bag afterwards.
The third stage is where you slowly return to playing whilst keeping and increasing the second phase.
In terms of playing you shouldn’t start up until your signs are gone, but what you can do in combination with flexibility exercises is to just hit mild forehands in succession and repeat this with backhands and lobs. If you start with fifteen minute sessions, and increase it to an hour, and you get no discomfort, then you can begin to serve, and after that go back to competitive tennis.
Bear in mind that in Tennis Elbow Rehab there is no gain with discomfort!!