Tendinitis is the swelling, inflammation, or irritation of a tendon that connects muscle to bone. As our entire body is made up of tendons, muscles and bones, tenditis can occur almost anywhere in the body, however, it is a condition that usually affects the shoulder, heel, wrist and elbow more. Among the main causes of tendinitis are injuries due to poor movement due to lifting a lot of weight, although it can also be a consequence of diabetes or rheumatoid arthritis .
Elbow tendonitis is also known as spicondylitis and is very common in tennis players. This condition occurs when the tendons of the muscles that attach to the elbow become inflamed, usually due to repetitive use of the joint or tension in the area when doing certain activities. This condition is usually improved by doing exercises that help promote greater strength and flexibility in the elbow, to keep the tendons stable, and to relieve pain and inflammation. In this FastlyHealarticle we share the best exercises for elbow tendonitis .
Table of Contents
Causes of shoulder tendonitis
- One of the main causes of elbow tendonitis is a muscle overload in the joint due to injury. However, aging can develop a series of pathologies that cause elbow tendonitis, since over the years the tendons lose elasticity and tendon degeneration can occur.
- Tendonitis is common in young adults from repetitive strain or movement with poor posture.
- The sports effort as weight lifting can cause elbow tendinitis as this can cause some muscles are more developed than others and weaken the tendon.
- Tendonitis is more common in people with type 1 and 2 diabetes or rheumatoid arthritis.
- Another trigger for this condition is playing golf or tennis on a regular basis .
- Infections and some medications.
- Falls, trauma, and heavy lifting.
Symptoms of elbow tendonitis
- Muscular stiffness.
- Pronounced pain every time a movement is about to be performed.
- Difficulty stretching the arm.
- When the tendon is stepping on a nerve, pain can radiate to the entire arm and hand tremors can occur.
- Pain when resting or sleeping.
- Limitation in some movements.
- The pain worsens when applying pressure with the hand or when trying to use force with the wrist, such as when trying to open a soda bottle or squeeze an object.
Treatment and exercises for elbow tendonitis
When an elbow tendinitis occurs, the pain can be very mild, however, it is also necessary to go to a specialist to review the injury and to tell us if it is necessary to take some type of medication to relieve pain, recover the total mobility of the affected arm and reduce inflammation of the tendons of the joint. Treatment for elbow tendonitis suggests that the person take at least three weeks of rest , with the arm still, and with complete rest from any sporting activity.
However, it is necessary to mention that a fundamental part of the treatment is the practice of physiotherapy, through which the person must carry out a routine of movements and exercises that will help the elbow to heal progressively. Therefore, the exercises for elbow tendonitis that we will present below should not be a substitute for a physical therapy session , they are an alternative to stretching that offers pain relief. It is important to clarify that these stretches should be performed only when the pain has been treated and does not exist in the joint.
Forearm stretch
Stretching is the basis of all exercises because it improves the range of motion of muscles and tendons, for this reason stretching is the best option to treat elbow tendonitis. When we increase the flexibility in the tendons, we allow them to extend more and avoid irritation.
In elbow tendonitis, the tendons that are usually injured are those found in the forearm. To stretch them properly, we recommend that while standing, you extend your arm straight forward and touch a wall with the palm of your hand, making sure that your fingers are straight and looking down. Once you get into position, start pressing against your hand. Ideally, apply pressure until pain appears or is unsustainable. This exercise is very good for people with golfer’s elbow.
Wrist curl
These exercises are special to strengthen the muscles and tendons of the wrist , forearm and hands, helping to reduce pain and strengthen the tendons that cause elbow tendonitis. To do the wrist curl, you must position the back of the forearm on a flat table, leaving the hand hanging. With the palm of the hand facing up, begin to roll the wrist towards yourself, as the pain decreases you can incorporate dumbbells to do this stretch with weight and strengthen the tendons even more. This is one of the best exercises for elbow tendonitis.
Reverse wrist curl
You must adopt the same position as in the previous exercise, only in this mode you must perform the movement with the palm of your hand facing downwards and the forearm will be the one that is supported on the flat part of the table, as well as on your original version, it is recommended that you do this exercise with a little weight. This curl is especially effective for those who suffer from tennis elbow.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Exercises for elbow tendonitis , we recommend that you enter our Bones, Joints and Muscles category .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.