What is the Tennis Elbow and Can You Get it in Padel?
When playing harsh volleys and rallies for a long time, it’s not uncommon for padel players to experience some pain in the arms elbows. Inflammation of the forearm muscles that connect to the elbow causes tennis elbow, also known as lateral epicondylitis.
Extensor carpi radialis brevis tendon irritation is frequently the cause.Tennis elbow is a repeated activity-induced overuse injury. It’s widespread in racket sports, but it’s also observed in job accidents, especially among painters, carpenters, and plumbers.
Tennis elbow symptoms include discomfort and burning on the outside of the elbow, as well as a lack of grip strength, according to the American Academy of Orthopedic Surgeons.
Symptoms appear gradually over weeks or months, and they may become worse. If you notice some pain in the fore-arm to elbow area better check it up with your doctor. Here are the following most common treatments:
- Rest and ice are two nonsurgical options.
- The use of nonsteroidal anti-inflammatory drugs (NSAIDs) such as Advil or Aleve
- Ultrasound, bracing and compression
- injectable steroids
Reduced inflammation and rest for the inflamed muscles and tendons are the initial measures in treating tennis elbow. Inflammation and discomfort may be reduced by using ice and compression.
You may begin modest workouts to strengthen the forearm muscles and avoid recurrence after the inflammation has subsided. Consult your doctor or therapist to see when you’re ready to start therapeutic exercises.
Here are things you can do at home to reduce the pain after heavy padel practice:
First, you need to clench your fist. Tennis elbow is associated with a lack of grip strength. The capacity to conduct everyday tasks may be improved by increasing grip strength by strengthening the forearm muscles.
Needed resources: towel and a table
- Long flexor tendons of the fingers and thumb were the muscles that were exercised.
- Place your forearm on the table as you sit at a table.
- In your palm, hold a tiny ball or a rolled-up towel.
- Hold the towel in your hand for 10 seconds and squeeze it.
- Count to ten before releasing and repeating. Switch to the other arm and repeat the process.
With a dumbbell, do supination
The supinator muscle, which joins to the elbow, is a big forearm muscle. It’s in charge of rotating the palm upward, and it’s often used in tennis elbow-causing actions.
Get a table and a two-pound dumbbell
- Sit in a chair with your elbow on your knee and a 2-pound dumbbell held vertically in your hand.
- Allow the dumbbell’s weight to assist in rotating the arm outward and up.
- Rotate your hand backwards so your palm is facing down.
- Each side should be done 20 times.
- Keep your upper arm and elbow motionless as you isolate the action to your lower arm.
Extend your wrists
Wrist extensors are a set of muscles that bend the wrist, such as when making a stop signal. Especially in racket sports, these tiny muscles that attach to the elbow are often overworked.
- Sit in a chair and rest your elbow comfortably on your knee while holding a 2-pound dumbbell in your hand with your palm facing down.
- Curl your wrist away from your body while keeping your palm facing down. If the exercise is too difficult, try it without the weight.
- Rep 10 times on each side, returning to the starting position.
- Try to maintain the rest of your arm motionless as you move your wrist.
Flexion of your wrist
Wrist flexors function in opposition to wrist extensors. Overuse of these tiny muscles that attach to the elbow causes discomfort and inflammation.
- Sit in a chair with a 2-pound dumbbell in your hand and your elbow gently resting on your knee.
- Curl your wrist towards your body while maintaining your palm facing up.
- Rep 10 times on each side, returning to the starting position.
- Try to maintain the rest of your arm motionless as you move your wrist.
Next, get a towel and try this exercise:
- Sit on a chair and relax your shoulders by holding a towel in both hands.
- Twist the towel in opposing directions with both hands, as though wringing water out.
- Ten times in one direction, then ten times in the other way.
Before beginning any workout regimen, ask your doctor. To rule out major injuries like a muscle or tendon rupture, it’s critical to have a thorough examination.
Do not commence activities until the irritation has reduced, since this may worsen the situation. Rest and ice your elbow and forearm if discomfort persists after activity, and visit a physical or occupational therapist to make sure you’re completing the exercises properly.
Changing the way you do things regularly may often help you feel better, and your therapist can help you figure out which actions are causing you discomfort.
