PeakErgonomics

Solutions to help YOU, help yourself!

PeakErgo.com

Education: Tennis and Golfer's elbow are similar; they are just on opposite sides of the elbow. Tennis elbow occurs on the outside or lateral epicondyle. The lateral epicondyle anchors the common wrist extensor tendon; which branches into four muscles that extend the wrist, extend the long digit and supinate (palm up) the forearm.

Golfers elbow occurs on the inside or medial epicondyle. The medial epicondyle anchors the common wrist flexor tendon; which branches into four muscles that flex the fingers and the wrist together and pronate (palm down) the forearm. Since the finger flexors automatically flex the wrist, the wrist extensors are required to activate to counterbalance the wrist. Forceful and repetitive gripping in an awkward posture can strain the tendon and cause microscopic tearing of the tissue. This creates an inflammation, which classifies as tendinitis. Treatment includes rest, ice & anti-inflammatories. Scar tissue generates to mend the torn tissue, which takes 21 days to attain 10% of the normal strength and can take several months to return to normal strength. Many times the scar tissue repeatedly tears and the tendon fails to heal. This problem classifies as tendinosis and treatment includes heat, massage, and exercise. Anti-inflammatories may impede healing and so we recommend using Tylenol.

PeakErgonomics 3825 West Ely Road Hannibal, MO 63401

Phone (573) 822.3474 Kelly@PeakErgo.com

© 2015 Peak Ergonomics, Inc.

Prevention:

o It is important for handles to have a good grip, 1 ½ “diameter with at least 5” length with good friction.

o Use power tools instead of manual tools.

o Use jigs and fixtures to hold work. o Perform gripping activities with

elbow at 90° with palms facing each other and wrists straight.

o Frequently perform stretching to reduce fatigue.

Self-Care:

Acute Tendinitis: o Ice 15 minutes, 4 times per day. o NSAID’s – Ibuprofen, Aleve, aspirin-

follow directions on bottle. o Rest: avoid repetitive or forceful

gripping. o Wear a forearm strap during the day

to help the tendon rest and heal. o Wear a wrist splint while sleeping to

help the tendon rest and heal.

Chronic Tendinosis: o Moist heat 15 minutes, 4 x day o Deep cross friction massage, 5

minutes 2 x day o Gradual progression of stretching o Gradual progression of

strengthening o Wear a forearm strap during the day

to help the tendon rest and heal. o Wear a wrist splint while sleeping to

help the tendon rest and heal. o Avoid NSAID's. Use Tylenol for pain

relief.

REMEDIES & SOLUTIONS

Tennis & Golfer’s Elbow Remedies & Solutions

**If you have any medical problems, then please consult a health care professional before attempting any of these stretches.

Notes: ________________________ ________________________ ________________________ ________________________

TENNIS & GOLFER’S ELBOW

TENNIS ELBOW STRETCHES

2. Move arms back and squeeze shoulder blades together & hold for FIVE seconds. **Perform THREE reps.

1. Elbows straight, palms down, make a gentle fist.

2. Bend wrists down. 3. While keeping wrists bent down, rotate arms so pinkies face up. 4. Bring arms back and bring shoulder blades together & hold for FIVE seconds. 5. Perform 3 reps of steps 1-4.

1. Start with elbows straight, palms up, bend wrist down so fingers point at floor & spread fingers apart.

GOLFER’S ELBOW STRETCHES

1. Start with elbow straight and palm up. 2. Bend wrist and fingers toward floor. 3. Use the other hand to gently pull down on palm and fingers, until you feel a stretch from your fingers to your elbow. Make sure that you are not pulling backwards on the fingers alone, but are pulling on the palm and fingers together.

4. Hold for FIVE seconds, until your muscles start to relax. **Perform THREE reps. **Alternate Sides

1. Straighten elbow with palm down. 2. Bend wrist down and make a gentle fist. 3. If you feel pain in the back of the hand, then just relax fingers and do not make a fist. 4. Use your other hand to gently pull down on back of hand until you feel a stretch from your fingers to your elbow. 5. Hold for FIVE seconds. 6. Perform THREE reps of steps 1-5 **Alternate sides

STRENGTHENING EXERCISES Note: Exercises should not cause pain. Limit motion, exertion, and reps so that exercise is pain free. Mild discomfort is acceptable. Exercises performed with elbow at 90 degrees and palms facing each other are easy. To advance exercise, gradually straighten elbow and rotate palm down (tennis) or palm up (golf). Isometric and grip exercises should be done with the wrist perfectly straight.

Isometric #1

Try to extend wrist up, but use your opposite

hand to resist so that no motion occurs. Hold for 5 seconds.

Perform 10 reps.

Isometric #2

Hold band with palms facing each other and

wrists perfectly straight with elbows at 90 degrees.

Hold for 5 seconds. Perform 10 reps.

STRENGTHENING EXERCISES Grip

Keep wrist perfectly straight and palms facing

each other. Squeeze putty for 30-50 reps.

Hammer

Keep wrist perfectly straight and elbow held

close to body. Rotate hammer until your palm is up, then rotate palm down.

Perform slowly for 10-30 reps.

Eccentric

Extend wrist upwards. Place band into hand.

Lower wrist down. Release band. Perform 50-200 reps.