Contrary to popular belief, you need never to have lifted a racquet to experience tennis elbow. Painting, typing, gardening, or playing musical instruments can all cause the inflammatory condition known officially as lateral epicondylitis.
Tennis elbow occurs when the tendons that attach the forearm muscles to the outside of the elbow become damaged or overloaded. The repeated stress leads to small tears in the tendon, which, as you can probably guess, results in inflammation and a lot of pain. You may also feel that your grip is weaker.
Lateral epicondylitis is not permanent, but it can definitely get worse the longer it goes untreated. Here are some stretches that should help.
Wrist Rolls
Start in a comfortable position. Gently rotate your wrist in one direction, then in the other direction. Be careful to avoid any sudden movements—you want the roll to be smooth. Repeat 10 times in each direction.
Grip Squeezes
Place a rubber ball in your hand and squeeze gently. Hold the position for 15 seconds before releasing. Repeat 5 times.
Towel Twists
Roll a towel lengthwise and hold it between both hands. Keeping your arms and shoulders relaxed, gently twist the towel in one direction, as if wringing out water. Then, twist in the opposite direction. Repeat 10 times.
