Effective Physiotherapy Management for Tennis and Golfers Elbow Through Five Essential Stretches

Tennis elbow and golfer's elbow are common conditions that stem from repetitive strain on the elbow joint. Tennis elbow, known as lateral epicondylitis, generally affects the outside of the elbow, while golfer's elbow, or medial epicondylitis, impacts the inside.

These conditions can lead to considerable pain and limit movement, making daily activities difficult. Thankfully, physiotherapy provides effective ways to manage these issues, and specific stretches can help ease pain and improve mobility.

Will explaining the pathology of the tendonitis

Understanding Tennis and Golf Elbow

Tennis elbow usually arises from overuse of the forearm muscles, leading to tendon inflammation. On the other hand, golfer's elbow similarly results from repetitive activities but affects a different group of muscles and tendons. It is crucial to pinpoint the exact area of discomfort for targeted treatment. Regularly incorporating stretches into your routine can boost flexibility, diminish stiffness, and promote healing. For instance, studies indicate that stretching can reduce pain in 85% of individuals suffering from these conditions.

Besides REST and ICE to provide initial relief, targeted exercises and stretches help restore strength and flexibility.

Stretch 1: Wrist Flexor Stretch

This stretch is key for the forearm muscles. Start by standing or sitting comfortably with your arm extended in front of you, palm facing up. With your other hand, gently pull back on your fingers until you feel a stretch in your forearm. Hold this position for 15 to 30 seconds. Research shows that performing this stretch three times a day can improve grip strength by up to 20%.

Wrist flexor stretch to relieve tension in the forearm.

Stretch 2: Wrist Extensor Stretch

Extend your arm in front of you, with your palm facing down. Using your opposite hand, gently press down on the back of your fingers to feel a stretch in the muscles along the top of your forearm. Maintain this position for 15 to 30 seconds.

This stretch can provide immediate relief for wrist pain caused by repetitive movements like typing or playing racquet sports.

Wrist extensor stretch aimed at releasing muscle tension.

Stretch 3: Triceps Stretch

This stretch focuses on the triceps, which can improve overall arm flexibility. Raise one arm overhead and bend it at the elbow, bringing your hand down towards your upper back. Use your opposite hand to gently pull your elbow for a deeper stretch. Hold this position for 15 to 30 seconds. This technique can help alleviate tightness that may be contributing to elbow pain.

Triceps stretch

Stretch 4: Cross-body Shoulder Stretch

To relieve tension in the upper limbs, try the cross-body shoulder stretch. Bring one arm across your body and hold it with your opposite arm. Gently pull to feel the stretch along your shoulder and upper arm. Hold this for 15 to 30 seconds. Regular practice of this stretch can enhance shoulder mobility, which is essential for activities like tennis and golf.

Cross body shoulder stretch

Stretch 5: Forearm Rotator Stretch

Finally, the forearm rotator stretch is designed for rotational movements of the elbow. With your arm bent at your side, slowly rotate your forearm inward and outward, ensuring you only stretch to the point of mild discomfort. This simple movement can be made part of your warm-up routine to improve flexibility and range of motion. Aim to perform this stretch daily for optimal benefits.

Forearm rotation stretch

Physiotherapy is needed!

Incorporating these five essential stretches into your routine can significantly support recovery from tennis elbow and golfer's elbow. Not only do these stretches enhance flexibility, but they also boost blood flow to affected areas, promoting faster healing.

By integrating these physiotherapy strategies into your daily life, you'll regain elbow mobility and get back to your favourite activities with renewed confidence.

Contact our in-house Physio Will if pain and discomfort persist - to receive additional strengthening exercises and to ensure stretches are done in an optimal way. Your recovery will be faster!