Hi guys,
I am recovering from tennis elbow. I have healed about 95% (slight pain) but I am refusing to play again until I am 100%. How should I return? Should I start playing little by little? My arm is a bit weak so I was planning on lifting light weights. Quick question; should I wear an elbow brace or a compression sleeve while playing tennis? I would love to hear your input.
Thanks to all
The problem with many arm strengthening stretches or exercises is that they are used when still injured. For this, seeing a Dr and getting physical therapy is the best approach.
Keeping in mind that strengthening exercises are not for injured arms - whatever that is ? - there are exercises for the arm. Eccentric exercises are sometimes mentioned as somewhat effective but I don't know how established that view is. There are some publications often on the Achilles tendon.
The Theraband Flexibar is a way of eccentrically exercising the muscles and tendons injured in Tennis Elbow. You grip it and move the arms so that the first forces presented to the muscles and tendons lengthen the muscle-tendon - called an eccentric 'contraction'. If you are healed enough, start with a red bar.
Google - Theraband Flexibar and consider getting the red bar to start.
Eccentric exercises can also be done with dumbbells. Lift the dumbbell into position with the other hand and let the TE arm
only lower the dumbbell.
NCBI PMC full free online reports - TE treatment review paper-
Current Concepts in Examination and Treatment of Elbow Tendon Injury T. Ellenbecker
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3658379/
Unfortunately, if you played on and stressed your original tennis elbow injury for more than a few weeks, chronic tendinosis from defective healing is likely to be present, hopefully, to a limited degree.