How to Prevent & Treat Tennis Elbow with Resistance Bands
Can You Use Exercise Bands To Treat Tennis Elbow?
Tennis elbow is one of the recurring medical problems that affect millions of people worldwide. While it doesn’t kill you, it is painful enough to prevent you from working out or from fulfilling your daily duties. The main symptom of this condition is intense pain outside the elbow flaring up every time you perform a swing motion. This is also why this degenerative condition of muscles and tendons is called tennis elbow.
Fortunately, you can alleviate the pain and contribute to the healing of your tennis elbow by using nothing else but simple elastic bands like the ones you use for exercising. Here are a few ideas to help you treat this condition at home. Keep in mind, though, that you should see a doctor to discuss your condition and your intention to use exercise bands to treat it. In some situations, you may need to rest rather than putting additional strain on your suffering tendons. Should your doctor allow you to exercise, you can go ahead and set up a daily workout routine to follow, in order to improve your tennis elbow situation.
Before you start, keep in mind that you should avoid putting too much strain on your forearm muscles and joints right off the bat. Start with only a few minutes of exercising per day and only with lighter exercises. As you progress with your elbow strengthening, you’ll be able to gradually increase the duration and the complexity of your exercises. Resistance bands play an important role, as they can help you achieve excellent [progress while also protecting your tendons and muscles.
Tennis Elbow Rehab Exercises with Resistance Bands
There are four types of resistance band exercises you can do to improve your condition. Keep in mind, though, that they are intermediate level exercises, so you should only attempt them after you’ve completed at least one week of static biceps and static triceps exercises. After you feel strong enough, you can proceed to learning how to do resistance band supination and resistance band pronation exercises. You’ll find lots of tutorials with explanatory photos and videos, so you’ll be able to learn the correct technique of using exercise bands to treat your tennis elbow. Always make sure that you keep your elbow at your side and bent to 90 degrees. Maintaining the correct angle is essential for preventing injuries.
Once you master these two exercises, you can add two more into the mix. The resistance band bicep curl and the resistance band tricep extension are extremely effective, provided that you master the right technique and you perform them in sets of 10 repetitions. It’s better to start slowly and increase the number of repetitions as you gain more strength, rather than to push yourself to do more than your body can take right from the first day.
You can perform these exercises for as many times as you wish, provided that you are as comfortable as possible and free of pain. If any of the above moves causes you pain, you should stop and seek for medical attention. It’s always a bad idea to keep doing something that intensifies your pain, as this is a sign that you hurt your muscles or your tendons even further.
The main point of all these exercises is to strengthen your elbow. Once you become able to perform all these without pain and without feeling the urge to rest, you can proceed to trying out some advanced exercises. Many of them also include using exercise bands, so make sure you buy some high-quality ones. The more you exercise, the least you risk other tennis elbow recurrences in the future.