Elbow pain: treating the tennis elbow
- Treat forearm selectively
Pain on the outside of the elbow usually occurs only with movement or touch and may radiate to the upper arm, forearm, and hand. The muscles that lie in this area are the hand extensor muscles. When playing tennis or golf, they are facing high stress, as the lever of the arm is extended trough the racket, resulting in high forces.
Therefore, overloads and trigger points also occur in the muscles. However, you can treat these on your own. For example, you can massage the muscles with your hand, press the trigger points with your fingers or find objects such as a rolling pin with which you can increase the pressure. In this video we will show you how to use a Triggerding to treat the muscles in your forearm . This exercise can also help with problems caused by working to long on a computer mouse.
You can do the exercise standing against a wall or sitting at a desk. To do this, rotate your arm outward so that your palm is facing upward and position the hand extensor muscles on the Triggerding.
Ideally, you should combine this exercise with a few mobility exercises. Rotate your hands completely outward until your fingers are facing you - palms facing down. With your arms extended, lean on your hands (preferably on a table) until you feel a stretch on the inside of your upper arm and hold this position for 45 seconds. Then rotate your hand so that the back of your hand touches the table and the fingertips point away from you.
Try to stretch your elbows - this exercise is a bit more intense than the previous one. Also hold this position for 45 seconds.