After reaching the goal in phase 1, it’s time for phase 2. The goal for phase 2 of tennis elbow rehabilitation is to improve the flexibility and to increase the strength and endurance at the same time increasing the functional activities until you can return the elbow’s normal function completely.
Phase 2 is divided into 2 parts; stretching and strengthening. In stretching, you need to be gentle and perform only gentle stretching exercises. You wouldn’t want to reinjure your elbow by trying to stretch it to the point that it starts to get painful. Stretching exercises includes wrist flexion, wrist extension and wrist rotation as you gradually increase your wrist’s range of motion.
While doing the stretching exercises make sure that you extend your elbow with your arm straight. This way you can maximize the range of motion as you stretch the wrist. Each stretching exercise must be held for about 20 to 30 seconds at a time and repeat this from 5 to 10 times per set at two sets a day. Just make sure that you don’t overdo this. If you start to feel pain with the range of your stretch, reduce the range a bit until it starts to feel more comfortable for you.
The second part of phase 2 is the strengthening exercises. Your elbow must be bent and your wrist must have a support while performing these exercises. Start with wrist extension exercises. Use a 1-lb weight and hold it with your hand facing downward. The forearm must be supported with your knee or at the edge of a table. Raise your hand up and down slowly make sure that your arm stays in its position and only your wrist is moving. Wrist flexion is similar to wrist extension but this time the hand must be facing upward. The forearm would still be supported by your knee or at the edge of a table. Slowly bend the hand up and down slowly making sure that only the wrist is moving. Forearm pronation and supination is an exercise where you hold the weights with your hand, forearm supported, and you rotate the hand in a palm up and palm down position but returning to the perpendicular to floor position each time. Finger extension requires rubber bands. Place the rubber bands around your five fingers and spread them while feeling the resistance from the band. Do this 25 times each set with 3 sets a day. Add more rubber band if the resistance is not enough. Ball squeeze requires a ball or a sponge, depending on the resistance you can handle. Squeeze the ball 25 times per set at 3 sets a day.
Phase 3 is the phase where you gradually return to your activity. Phase 2 exercises must be maintained. Only proceed to phase 3 if you have gained back the full range of motion of your elbow and the pain had subsided. Make sure to gradually return to your activity and don’t be excited as you may reinjure yourself again. Here is a link to a great Instructional Videos For Tennis Beginners (affiliate link). This 49 step-by-step tennis instruction videos covering all 6 basic strokes in tennis and will help you to avoid injuries and become a better tennis player.
Question: What kind of rehabilitation have you or anyone you know had for a Tennis Elbow?
