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Hit the ground running

health-and-fitness Updated: Oct 19, 2009 19:08 IST
Heath Matthews
Heath Matthews
Hindustan Times
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I am an active club tennis player. However, my game has been suffering for quite some time now on account of a recurring tennis elbow. I have undergone a lot of physiotherapy but the pain always returns a few weeks after treatment.
Dilawar Singh

Tennis elbow is surprisingly easy to fix. It is the result of excessive force being applied through the tendons of the Common Extensor Origin (these are the tendons that cock your wrist up). The pain is as a result of repetitive tearing of the tendons as they are exposed to overload. This leads to scarring and that makes the tendon even weaker and more susceptible to recurring injury.
The trick is to strengthen the tendons up with eccentric exercises. The exercise most effective for this muscle group is to take a 1 kg dumbbell in your hand and lie with your arm straight along a table with your wrist dangling over the end of the table. From this position extend your wrist (lifting the dumbbell upwards). Once you reach maximum height, slowly lower it back down to the starting position. It should take about 6 seconds to lower. Do 3 sets of 10 reps. Build this up to 3 sets of 30 reps and start increasing the weight until you are doing the exercise pain free and comfortably with a 4 kg dumbbell.
Secondly, you need to breakdown the scar tissue and encourage new blood flow into the area so massaging it with your other hand for 15 mins twice a day is best. Here’s the bad news... it hurts... a lot! This is necessary and is actually helpful for the layman as it’s dead easy massage — just focus where it hurts. It’s as simple as that.
Follow this religiously every day, twice a day (exercise and massage) and within three weeks your elbow pain will be a thing of the past.