Six important things that helped me cope with a tennis elbow injury
Weightlifting was the root cause of my tennis elbow problem, but that didn’t mean that I was done with weightlifting.
I recovered from my tennis elbow by doing a series of targeted stretches and exercises that helped in strengthening the muscles and connective tissues of my forearm.
These exercises and procedures also helped in repairing the musculoskeletal damage that had occurred.
Discussed below are six important things that helped me cope with my tennis elbow injury.
1- Rest – rest a week after confirming the injury and then returning to workouts
The first step towards my recovery process was resting.
I rested for a week after the injury was confirmed to give the elbow time to heal.
I used Ice to reduce inflammation during this period.
Anti-inflammatory meds also played a big role in reducing the pain caused by the inflammation.
Resting my muscles reduced inflammation and prevented more damage to the muscles around my wrist and elbow.
2- Increase the warm-up time to 15 minutes
An increased warm-up time before working out dilated my blood vessels.
This ensured that my muscles are supplied with enough oxygen.
It also increased my muscle temperature, which improved efficiency and flexibility in my joints.
This reduced pain and the risk of damaging my recovering muscles.
3- Stretching and massaging exercises for the tenants in pain
Massage is among the most effective ways to relieve tennis elbow symptoms.
Massaging procedures helped in relieving pain from epicondylitis, without using any pain medications or tennis elbow supports.
My massage therapist focused specifically on the troubled area,
which helped in relieving pain as well as reducing muscle soreness and promoting flexibility.
The stretching and massage exercises were done either before or after weightlifting.
4- Wearing wrist support wraps during exercise
When I was ready to lift again,
I ensured that my wrists were safe from injury before I began weightlifting.
I started wrapping my wrists with wrist support bands, wraps, lifting straps, and even athletic tape whenever I lifted weights.
These wraps and support bands helped in relieving some of the pressure I was putting on my recovering muscles.
5- Forearm muscles strengthening exercises
Doing various forearm muscle strengthening exercises helped to strengthen the flexor tendons of my thumb and fingers, which restored my gripping strength.
I did this by placing my forearm on a flat surface and squeezing a ball for ten seconds, then releasing it.
I used to perform several sets of this routine daily.
6- Avoid any exercise that causes pain, and replace some free weights exercises with cable or machines exercises
I started lifting lighter weights than what I was used to lifting
and gradually increasing weight as my wrists become stronger.
Whenever I started feeling pain after adding weight,
I took a break and used less weight when I started lifting again.
Replacing some free weights exercises with cable or machine exercises also came in handy.
Listening to my body when lifting was crucial.
Whenever I felt like slowing down on something, for instance, I did so.
I also tried alternate ways to hold my wrists when working out, which reduced the pain and risk of worsening my injury.
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