Tennis elbow, or lateral epicondylitis, is a condition that results from inflammation of the tendons connecting the forearm muscles to the outside of the elbow. Often caused by repetitive gripping activities, this painful ailment can impact daily routines. Thankfully, scientific research underscores the benefits of active recovery, emphasizing the importance of eccentric and low resistance exercises1. In this blog, we'll explore how bodily functions like finger extension and wrist extension play pivotal roles in the onset and recovery of this condition. Moreover, we'll delve into how some of our products like the 'Spreaders' and 'The Twisty' can serve as vital tools for rehabilitation.
Anatomy 101: The Muscles and Tendons in Focus
To effectively address tennis elbow, one must first understand the muscles and tendons involved:
- Finger Extensors: These muscles, responsible for extending or straightening the fingers, are located along the forearm's back. Their tendons attach to the elbow's lateral epicondyle. Overuse can lead to strains and contribute to tennis elbow.
- Wrist Extensors: Essential for wrist lifting or extension, these muscles also connect to the lateral epicondyle. Overworking them can also result in tennis elbow.
- Supinators: The Supinators twist your palm to face upward. Some of the supinator muscles attach to the lateral epicondyle making this muscle group another potential cause of tennis elbow
- Radial Deviators: These muscles move your wrist to one side - toward your Radius bone. Put your thumb up and try and point it at your elbow and your radial deviators will light up. Another possibility for the cause of your tennis elbow.
Active Recovery: The Power of Eccentric and Low Resistance Exercises
Research consistently showcases the efficacy of eccentric exercises for hastening recovery from conditions like tennis elbow1. Such exercises involve controlled lengthening of the muscle.
- Spreaders: These silicone bands are designed to fortify the finger extensor muscles and tendons. By focusing on finger extension training, they help tap into the dormant grip strength, especially when regular grip training has reached a plateau.
- Eccentric Training with Spreaders: Eccentric training can be especially beneficial to rehabilitating injuries. When using the spreader for rehabilitation, consider using assistance to open it. Then, let your hand close gradually without assistance, exemplifying the principle of eccentric or negative exercise.
- The Twisty: This high-quality silicone torsion bar simultaneously addresses wrist flexion, extension, supination, pronation and deviation. By encompassing the wrist's full range of motion, it stimulates blood flow, strengthens, and promotes muscle growth.
- Twisty's Benefits: Ideal for preventing or rehabilitating various elbow conditions like golfer's elbow, climber's elbow, and tennis elbow, the Twisty addresses pain or difficulties associated with wrist flexion and extension.
Complementary Rehabilitation Tips
- Consistency: Like all regimens, consistency is key. Make these exercises a regular part of your routine for optimal results.
- Safety First: Always consult a medical professional if experiencing pain or movement restrictions before using any products. If discomfort evolves into pain during exercises, stop immediately and seek medical advice.
Wrapping Up
Tennis elbow, though daunting, can be effectively addressed with a structured approach. Leveraging products like 'Spreaders' and 'The Twisty' offers a targeted and efficient path to rehabilitation and prevention. A balanced approach to strengthening both sets of forearm muscles is the cornerstone to lasting relief and robust health.
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