Tennis Elbow Pain Relief in 1 Minute! | Easy Physiotherapy Exercises at Home

Описание: Are you experiencing sharp pain on the outer side of your elbow while lifting, gripping, or twisting objects? It could be Tennis Elbow (Lateral Epicondylitis) — a very common overuse injury caused by repeated strain on the wrist extensor muscles. Even if you don’t play tennis, daily activities like typing, driving, using a mobile, working in the kitchen, carrying groceries, gardening, or lifting weights can lead to this painful condition.

In this short, I am demonstrating simple and highly effective physiotherapy exercises that help in relieving tennis elbow pain naturally. These exercises aim to reduce inflammation, improve blood circulation, restore mobility, and strengthen weakened muscles so that you can get back to your normal life without pain. With regular practice, these movements also prevent symptoms from coming back.

⭐ What is Tennis Elbow?

Tennis elbow is a condition where the tendons of the forearm muscles attached to the lateral epicondyle (outer elbow) become inflamed or damaged due to excessive load or repetitive work.
Common symptoms include:
✔ Sharp pain on outer elbow
✔ Difficulty gripping objects
✔ Pain while lifting a cup or water bottle
✔ Weakness in wrist or hand
✔ Pain radiating to forearm

🏥 Why Physiotherapy is Important

Physiotherapy is the most recommended treatment for tennis elbow because it focuses on the root cause — muscle overload and tendon dysfunction. The exercises in this video help:

Reduce pain and inflammation

Improve tendon healing

Stretch tight muscles

Strengthen weak wrist extensors

Restore normal mobility

Speed up recovery without medications or injections

🏋‍♂️ Exercises Demonstrated in This Video

✔ Wrist Extensor Stretch — reduces tightness
✔ Eccentric Wrist Extension Exercise — builds tendon strength
✔ Grip Strengthening Exercise — improves function
✔ Forearm Mobilization Techniques — reduces discomfort

Perform these exercises gently and regularly. Avoid lifting weights or doing painful activities during early recovery.

🧊 Additional Self-Care Tips for Tennis Elbow

Try these along with exercises:

Apply ice for 10–15 minutes if there is swelling

Avoid repetitive wrist movements

Use a tennis elbow strap if required

Maintain good wrist posture during work

Do not lift objects with palm facing down

Take frequent breaks from computer or mobile use

Early treatment leads to faster recovery. Ignoring the pain may worsen the condition and delay healing.

📍 Physiotherapy Treatment in Lahore

If you are struggling with pain and want expert care, you can book your session with:

Dr. Saleem Nawaz
Senior Physiotherapist – 13+ Years Experience
🏥 Johar Medicare Complex, Johar Town, Lahore
📞 Contact: 0300-0000000
🚑 Home Physiotherapy Services Available in Lahore

We provide treatment for:
• Tennis Elbow / Golfer's Elbow
• Back & Neck Pain
• Frozen Shoulder
• Sciatica & Disc Issues
• Knee Pain / Osteoarthritis
• Stroke / Paralysis Rehab
• Sports Injuries
• Heel Pain / Plantar Fasciitis
• Post-Surgical Rehabilitation

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