After having a medical procedure or for less severe cases of lateral epicondylitis or tennis elbow, various exercises are recommended to speed up the recovery process because of the disorder. On the other hand, it is very important to see your physician first prior to carrying out any of these workout routines. On the other hand, for severe cases of tennis elbow, surgeries might be recommended and you may talk to your medical doctor for the suitable tennis elbow surgery for your disorder.
* Forearm Stretches: this exercise can be done by stretching the forearm muscles which are connected to the elbow by moving the wrist by means of flexion and extension range of flexibility. Extend the injured arm towards the front of the chest whilst the palm is facing ahead and the fingers are pointed upwards. Gently pull your fingers in reverse using the other hand until you feel a mild stretch at the base of your forearm. Retain this position for around ten seconds. Slowly flex your wrist so your fingers are pointing down. Again, pull your fingers in the opposite direction and stretch the top of the forearm for another ten seconds. Complete both stretching routines with the opposite arm.
* Wrist Extension/Flexion Workout: this exercise for tennis elbow is useful in strengthening the forearm muscles which is attached with your elbow. Extend your arms, place it at chest level, and start by alternately bending the wrists, allowing the handle of the support to roll in your hands. This will let you coil the rope and lift up the load. Once the weight reaches the handle, stretch out your wrists to allow it back down alternately. When repeating the exercise, stretch out your wrists so as to raise the weight then flex to lower it. Conduct this exercise at least four to six times.
* Forearm Pronation/Supination Workout: the muscles in the forearm can be contracted to complete pronation and supination which involves the rotation on the bone radius within the side of your thumb in your forearm, and around the ulna bone on the side of the little finger. While standing and the hands on your sides and the palms facing your hips, pronation will occur as soon as you flip your hand and the palm is facing in the opposite direction. Supination, however, will occur after you flip your hand in an opposite manner.
In order to carry out the pronation/supination of the forearm, you can hold a heavy hammer or wrench using the injured arm. Sit and lean forward, rest your forearm to your thigh while your wrist and hand is positioned in front of the knee. Start the exercise while your palm is facing inward and allow the hammer point upwards. Pronate and supinate your forearm alternatively by turning the hammer in opposite directions. Repeat the routine around ten times and perform the same on the other arm.
However, make sure you speak with your doctor prior to conducting this exercise. There are particular workout routines that may aggravate the ailment and these workout routines needs to be prevented whenever possible. You can also seek the help of your medical doctor on how you can do these workout routines correctly, particularly if you are not very acquainted with these activities.