Simple exercises C M

Y K Wrist turn Wrist flex PMS 1665 Bend your elbow at a right Keeping your arm straight PMS ??? angle and hold out your in front with your palm facing PMS ??? hand, palm up. Turn your down, gently bend your wrist PMS ??? wrist slowly so that your down. Use the opposite hand to Non-printing palm is now facing down. press the stretching hand back Colours Non-print 1 Hold for 5 seconds, and towards your body and hold Non-print 2 for 15–30 seconds. Straighten then slowly release. Do Tennis elbow JOB LOCATION: 3 sets of 10 repetitions. your wrist. Gently bend the PRINERGY 3 stretching hand backwards This leaflet provides general information and use the opposite hand to about tennis elbow and simple exercises Wrist turn with weight pull the fingers back. Hold for that may help. Repeat the exercise while 15–30 seconds. Do 3 sets with holding a light weight each wrist. (e.g. a tin of beans). Summary • Tennis elbow is caused by a strain to Wrist lift (palm up) the tendons in your forearm. You may Bend your elbow at a right feel pain in your arm and tenderness angle. Hold a light weight in your elbow. (e.g. a tin of beans), palm up. Bend your wrist slowly • It can often be easily treated and your towards you. Hold for 5 pain should ease within 2 weeks. seconds, and then slowly • If you can, avoid repetitive movements release. Do 3 sets of 10 of the elbow and hand. repetitions. • You can take painkillers to ease pain. Taking them before exercise can Elbow bend help you stay active without causing Stand up straight and extra pain. lower your arm to one • Using an ice pack or hot-water bottle side. Bend your arm slowly and learning how to protect your joints upwards so your hand is will help. touching your shoulder. Hold for 15–30 seconds. • Try the exercises suggested here Repeat 10 times. to help ease pain and prevent future symptoms.

www.arthritisresearchuk.org 2307/P-TENN/12-9

AUK00006_Tennis Elbow.indd 1-3 10/09/2012 16:15 What is tennis elbow? What can be done to help? doctor or pharmacist. Medication can have Tennis elbow is caused by a strain to Simple self-help treatments are probably all side-effects so you should read the label tendons in the forearm. The tendons you’ll need to clear up your tennis elbow. carefully and check with your pharmacist become inflamed where they join the bony Most cases will ease within about 2 weeks if you have any queries. part on the outside of your elbow joint. Any and you probably won’t need to see a doctor. Steroid injections activity that involves gripping and twisting The first thing you can do to help is to adapt If the pain hasn’t eased over 2–4 weeks of the forearm can cause this type of strain any movements that may be causing your you should see your doctor or specialist – most cases aren’t actually related to tennis symptoms. For example, lift objects with physiotherapist. They may suggest a or any kind of exercise. Golfer’s elbow is your palms facing upwards and elbows bent. steroid injection into the tender area. a similar condition that affects the inside One injection is probably all you’ll need, of the elbow joint near the funny bone. Medication Painkillers such as paracetamol and though you may still need to rest your elbow for 2–3 weeks afterwards. There’s a What are the symptoms? ibuprofen may help and you should use them if you need to. It’s important slight possibility that the pain will become Symptoms vary – you may have mild that you take them regularly and at the worse for a few hours after the injection, discomfort when you move your arm, recommended dose to help you control occasionally lasting for up to 48 hours. or the pain may be bad enough to disturb the pain and allow you to continue Physiotherapy your sleep. The outside of your elbow will exercising. Don’t wait until your pain is If your elbow pain is affecting your feel tender to the touch and there may be severe before taking painkillers. You can activity and is persisting, ask your GP swelling. You may also have pain further also rub anti-inflammatory cream directly about referral to a physiotherapist. down your forearm. Repetitive movements of onto the painful area. the wrist will make the pain worse, especially Physiotherapy can help you to manage if combined with a weight, for example if You shouldn’t take ibuprofen or aspirin if pain and improve your strength and you’re lifting boxes. you’re pregnant or have asthma, indigestion flexibility. A physiotherapist can provide a or an ulcer until you’ve spoken to your variety of treatments, help you understand your problem and get you back to your Tennis elbow Epicondylitis clasp normal activities. They may recommend an epicondylitis clasp, which can help reduce the strain on your elbow if you need to make repetitive hand and elbow movements, for example while you’re working. Your pain should ease within 2 weeks and you should recover over

Tenderness in approximately a 4–6 week period. this bony area An epicondylitis You should carry on with the exercises (the lateral clasp may epicondyle) is help to relieve overleaf for at least 6–8 weeks after a sign of tennis discomfort in the the pain disappears to help prevent elbow. forearm. symptoms returning.

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