Scott, our  Remedial Massage Therapist at Errol Street Chiropractic Centre in North Melbourne will be going through 3 tips help for Tennis elbow.

Tennis elbow (or lateral epicondylitis) is where the extensor group of muscles get overworked and become inflamed. These 3 tips for tennis elbow are designed to help this inflammation. The most common cause is from repetitive use and can be caused by:

– sports over use, as in tennis

– Overgripping steering wheel

– Repetitive manual work                                                                                                                                                                                     

The pain may make it difficult to do even simple tasks such as; turn a doorknob or hold a cup of coffee. The pain may radiate from the outside of you elbow into the forearm and even wrist.

3 tips for Tennis Elbow:

1. To roll out the extensor group of muscles, you can grab a towel and put it under your elbow to give your arm a flat surface to rest on. Then placing a cold bottle up against the wall you can roll along the muscle from elbow to wrist.

2. Extensor stretch: bringing one arm out in front of the body and with the other hand pulling the fingers back gently with the palm facing towards the body until a stretch is felt in the flexor group. Hold for 20 seconds each side.

3. Extensor exercise with weight: Holding a light weight you bring one arm either on your leg or on a table for support, palm down. Lifting the back of your arm up and then slowly lowering it back down. 2 sets of 5 reps each side to start with. Start with a can of beans first.

PLEASE NOTE: When trying these stretches/exercise and you feeling pain, then stop stretching immediately and see your health practitioner. If pain gets worsens then also stop with the exercises.

This is a great link to some forearm stretches for OFFICE WORKERS. CLICK HERE. 

Here is a link to some stretches for the front of the shoulder CLICK HERE.

222 Errol Street North Melbourne

9329 1118

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