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Tennis elbow

What is tennis elbow?

Lots of people say ” I do not play tennis”- that is ok but this injury is mostly nothing to do with play tennis. Medical name is later epicondylitis and it is type of tendinopathy. It is inflammation in the elbow tendon due to overuse  or repeated this same movement in the forearms muscles e.g using computer mouse, twisting hand.


  • pain and tenderness in forearm muscles and  outside of the elbow
  • warm/reddish skin around elbow
  • swelling
  • pain in night 
  • difficult move arm


  • ice to reduce inflammation every 2-3 hrs during the day- only cooling down not freeze feeling 
  • rest- avoid use elbow as much as possible
  • exercises- slowly stretching
  • anti inflammatory medication e.g ibuprofen gel, ibuprofen, naproxen
  • if not better after few days please see physiotherapist 

Bend your elbow at a right angle. Hold a light weight (e.g. a tin of beans), palm up. Bend your wrist slowly towards you. Hold for 5 seconds, and then slowly release. Do 3 sets of 10 repetitions
Stand up straight and lower your arm to one side. Bend your arm slowly upwards so your hand is touching your shoulder.Hold for 15–30 seconds. Repeat 10 times
Keeping your arm straight in front with your palm facing down, gently bend your wrist down. Use the opposite hand to press the stretching hand back towards your body and hold for 15–30 seconds. Straighten your wrist. Gently bend the stretching hand backwards and use the opposite hand to pull the fingers back. Hold for 15–30 seconds. Do 3 sets with each wrist
Bend your elbow at a right angle and hold out your hand, palm up. Turn your wrist slowly so that your palm is now facing down. Hold for 5 seconds, and then slowly release. Do 3 sets of 10 repetitions
Repeat the exercise while holding a light weight (e.g. a tin of beans).

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