Q & A – Tennis Anyone?

Question:

Are there any specific weight training exercises that can be done to help reduce the strain on the forearm extensors of someone who has extensive tennis elbow syndrome? I have a couple of male clients who are middle age and looking for help in dealing with this problem. The tennis elbow is very advanced, with one client having undergone three cortisone shots in the past year. Thanks for any info you can supply.

Cheers, Colin

Answer:

Hi Colin,

From a personal training standpoint tennis elbow, or lateral epicondylitis, is a tough one because there are some ethical issues involved. Under no circumstances should a trainer “treat” tennis elbow (unless you are an injury rehab specialist and are insured as such). First and foremost refer!

If your client’s sports med professional agrees to confer, these are the suggestions I would make:
I am assuming that both of these cases of tennis elbow are the result of either repetitive stress, sustained contraction, or degenerative wear and tear due to aging. Regardless, the injury is not getting better because the tendon is never quite healing and the scar tissue isn’t developing completely (angiofibroblastic degeneration). A decreased blood flow to the injured tissues is also a contributing factor to the ongoing discomfort.

REFER to someone who can prescribe an anti-inflammatory so that some blood flow, and therefore repair, can resume. A tennis strap can be extremely helpful for taking pressure off of the tendon but again you will need to refer so that someone can make that recommendation. Medical referral is necessary for both of these treatments.

As a trainer, you can follow a 3-step approach to your client’s recovery:

1) Stretch the forearm extensors several times daily.

FOREARM EXTENSOR STRETCH 1 FOREARM EXTENSOR STRETCH

Have your client extend their arm straight down by their side with the palm facing up. The client uses their opposite hand to interlock their fingers and pull up. Have your client rotate medially at the shoulder. This will help to take tension off of the tendon by making the muscle more supple.

2) Isometrically contract the forearm extensors.

EXTENSOR STRENGTHENER

Have your client rest their hand, palm down, on a table. The opposite hand holds the fingers down. The client tries to “lift” the fingers that are being held down. Putting this small load on the muscle before going to full range will get the muscle and tendon functioning properly again.

3) Finally, forearm extension exercises with a dumbbell.

FOREARM EXTENSOR CURL

The client rests his forearm on his leg or on a table while holding a small dumbbell. The hand should be hanging over the edge of the table or the knee. They let the hand drop down to a relaxed position and then come into extension.

There are some new approaches out there but these remain the best exercises for the job. (Keep It Super Simple)

It generally takes a minimum of 3 months for lateral epicondylitis to repair enough to resume normal activity but will more likely take upwards of 6 months. Keep your client motivated during this time by focusing on other goals that they might have. In the interim have your client rest the injury and ice it as much as possible. During your client’s recovery period make sure you stay away from dumbbells (except for their forearm extension exercises). Generally this rule applies to medial epicondylitis but it works for lateral as well. Stick to barbells and machines and find creative ways for them to get in a good, hard, workout. Medicine ball workouts might just be the way to go for a while.

I hope that all of this has helped you!

Felix-Marie

 

 

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    {I love|I really like|I enjoy|I like|Everyone loves} what you guys {are|are usually|tend to be} up too.
    {This sort of|This type of|Such|This kind of} clever work
    and {exposure|coverage|reporting}! Keep up the
    {superb|terrific|very good|great|good|awesome|fantastic|excellent|amazing|wonderful} works guys I’ve {incorporated||added|included} you guys
    to {|my|our||my personal|my own} blogroll.|
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    and design|design and style|design}.|
    {I love|I really like|I enjoy|I like|Everyone loves} what
    you guys {are|are usually|tend to be} up too. {This sort of|This type of|Such|This kind
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    Keep up the {superb|terrific|very good|great|good|awesome|fantastic|excellent|amazing|wonderful} works
    guys I’ve {incorporated|added|included} you guys
    to {|my|our|my personal|my own} blogroll.|
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    which blog platform you’re {working with|using}? I’m {looking|planning|going} to start my own blog {in the near future|soon}
    but I’m having a {tough|difficult|hard} time {making a decision|selecting|choosing|deciding} between BlogEngine/Wordpress/B2evolution and Drupal.

    The reason I ask is because your {design and style|design|layout} seems different then most blogs and I’m looking for something {completely unique|unique}.
    P.S {My apologies|Apologies|Sorry} for {getting|being} off-topic but I had to ask!|
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    browsers|browsers} and I must say this blog loads a lot {quicker|faster} then most.
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    at a {honest|reasonable|fair} price? {Thanks a lot|Kudos|Cheers|Thank you|Many thanks|Thanks}, I appreciate it!|
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    post to let you know. The {style and design|design and style|layout|design} look great though!
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    be written {any better|much better}! {Reading through|Looking at|Going
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    He {always|constantly|continually} kept {talking about|preaching about} this.

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    Your {story-telling|writing|humoristic} style is {awesome|witty}, keep {doing
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    I {simply|just} {could not|couldn’t} {leave|depart|go away} your
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    {I have|I’ve got|I have got} you {bookmarked|book marked|book-marked|saved as a favorite} {to check out|to look at}
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|
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    I {like|wanted} to write a little comment to
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    My {coder|programmer|developer} is trying to {persuade|convince} me to move to .net from PHP.
    I have always disliked the idea because of
    the {expenses|costs}. But he’s tryiong none the less.
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    {Hello|Hi|Hello there|Hi there|Howdy|Good day}!
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    {Thank you|Thanks} =)|
    Heya {i’m|i am} for the first time here. I {came across|found} this
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    {Other than that|Apart from that|Besides that|Aside from that},
    {fantastic|wonderful|great|excellent} {blog|website|site}!|
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    you made to {create|make} {this actual|this particular} {post|submit|publish|put up} {incredible|amazing|extraordinary}.
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    I {came across|found} this board and I {in finding|find|to find} It {truly|really} {useful|helpful} & it helped me out {a lot|much}.
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    {I will be|I’ll be|I am} {coming back to|returning to} {your blog|your site|your website|your web site} for more soon.|
    I {always|all the time|every time} used to {read|study} {article|post|piece of writing|paragraph} in news papers
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    Your {way|method|means|mode} of {describing|explaining|telling} {everything|all|the whole thing} in this
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    {Hi|Hello} there, {I found|I discovered} your {blog|website|web site|site} {by means of|via|by the use
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    {I’m|I am} {gonna|going to} {watch out|be careful} for brussels.
    {I will|I’ll} {appreciate|be grateful} {if you|should you|when you|in the event you|in case you|for those who|if you happen to} {continue|proceed} this {in future}.
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    {from your|out of your} writing. Cheers!|
    {I am|I’m} curious to find out what blog {system|platform} {you have been|you happen to
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    I’m {experiencing|having} some {minor|small} security {problems|issues} with my latest {site|website|blog} and
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    Do you have any {solutions|suggestions|recommendations}?|
    {I am|I’m} {extremely|really} impressed with your writing skills {and
    also|as well as} with the layout on your {blog|weblog}.

    Is this a paid theme or did you {customize|modify} it yourself?
    {Either way|Anyway} keep up the {nice|excellent} quality writing, {it’s|it is} rare to see a {nice|great} blog like this one {these days|nowadays|today}.|
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    {Hi|Hello}, Neat post. {There is|There’s} {a problem|an issue}
    {with your|together with your|along with your} {site|web site|website} in {internet|web} explorer, {may|might|could|would}
    {check|test} this? IE {still|nonetheless} is the
    {marketplace|market} {leader|chief} and {a
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    {I’m|I am} not sure where {you are|you’re} getting your
    {info|information}, but {good|great} topic. I needs to spend some time learning {more|much
    more} or understanding more. Thanks for {great|wonderful|fantastic|magnificent|excellent} {information|info}
    I was looking for this {information|info} for my mission.|
    {Hi|Hello}, i think that i saw you visited my {blog|weblog|website|web site|site} {so|thus} i
    came to “return the favor”.{I am|I’m} {trying to|attempting to} find things to {improve|enhance} my {website|site|web site}!I
    suppose its ok to use {some of|a few\

    Reply
  86. new balance 574 femme

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    and bloggers made good content as you did, the {internet|net|web} will
    be {much more|a lot more} useful than ever before.|
    I {couldn’t|could not} {resist|refrain from}
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    {It is|It’s} {appropriate|perfect|the best} time to make {a
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    {I have|I’ve} been {surfing|browsing} {online|on-line} {more than|greater than} {three|3} hours {these days|nowadays|today|lately|as of late}, {yet|but} I {never|by no means} {found|discovered} any {interesting|fascinating|attention-grabbing} article
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    what the|just what the} theme {is called|is named}.
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    Come on over and {talk over with|discuss with|seek advice from|visit|consult with} my {site|web site|website} .
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    {Hi|Hello} there, {I found|I discovered} your {blog|website|web site|site} {by means of|via|by the
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    {Hello|Hi} there, {simply|just} {turned into|became|was|become|changed into} {aware of|alert to} your {blog|weblog} {thru|through|via} Google, {and found|and
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    {I am|I’m} curious to find out what blog {system|platform} {you have been|you
    happen to be|you are|you’re} {working with|utilizing|using}?
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    {I am|I’m} {extremely|really} impressed with your writing skills {and also|as well as} with the layout on your {blog|weblog}.
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    {Either way|Anyway} keep up the {nice|excellent} quality writing, {it’s|it is} rare to see a {nice|great} blog like this one {these days|nowadays|today}.|
    {I am|I’m} {extremely|really} {inspired|impressed} {with your|together with your|along with your}
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    {Is this|Is that this} a paid {subject|topic|subject matter|theme} or
    did you {customize|modify} it {yourself|your
    self}? {Either way|Anyway} {stay|keep} up the {nice|excellent} {quality|high quality} writing, {it’s|it
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    your|together with your|along with your} {site|web site|website} in {internet|web} explorer, {may|might|could|would} {check|test} this?
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    {information|info} I was looking for this {information|info} for
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    “return the favor”.{I am|I’m} {trying to|attempting
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  87. 看護垫䞍足

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  88. linkhaymobile.com

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  89. TREAT PSORIASIS NATURALLY

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