Self-Recovery Training Methods for Tennis Elbow
Tennis elbow, also known as lateral epicondylitis, is characterized by pain in the elbow and lateral epicondyle. It is commonly seen in sports like tennis and table tennis.
Injury Causes
It is generally believed that it is caused by chronic overuse of the common extensor tendon of the humerus, especially the radial styloid muscle. During rapid backhand and underhand returns in tennis and table tennis, the impact force of the ball can act on the extensor muscle or cause passive traction to the muscle, leading to injury.
Rehabilitation Methods
1. Rest: Avoid repetitive hand and finger movements.
2. Acute Cold Therapy:
Tools: Ice pack / Ice bag.
Purpose: To stop bleeding, reduce inflammation and swelling.
Timing: The first one or two days of acute pain.
Duration: 5-20 minutes per time; Several times a day, do not frost the skin.
Operation Method: Place the ice pack (or ice pack) on the painful area or place ice in a plastic bag on the affected area.
3. Stretching Exercises
At least twice a day, perform elbow joint stretching exercises, with each stretching action lasting 15-30 seconds as a principle.
Action 1: One-handed lift, palm outward, merging the palms of the healthy hand and the injured hand, with a moderate stretching sensation of the muscles.
Action 2: One-handed lift but palm forward, fingers pointing down, using the healthy hand to pry open the palm of the injured hand, maintaining another direction of muscle stretching with a moderate stretching sensation.
4. Wrist Pronation and Supination
(Hold the end for 5 seconds, repeat 10-20 times, do 3 sets)
5. Wrist Contraction Training
Hold a heavy object with your palms facing down, lift your wrist and slowly lower it.
(Repeat 10-20 times, 3 sets, weight can be gradually increased)
After completion, change your palms to face up and repeat the training.
6. Towel Twisting Training
Hold a towel tightly, twist to the end, hold for 5 seconds, twist forward and backward, repeat 10-20 times, do 5 sets
