10 Best Tennis Workout Plan
Updated on: November 2023
Best Tennis Workout Plan in 2023
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How to Exercise Without Hurting Your Tennis Elbow
What causes tennis elbow and how to start rehab on it. Many exercises that can be done without hurting your elbow. Instructions on how to do these exercises without using your injured elbow.
Almost anyone can get tennis elbow from almost any type of activity. These include golfers, baseball players, bowlers, gardeners, house or office cleaners, carpenters, mechanics, and assembly-line workers. Most injuries are caused by using the equipment required to participate in or work at these activities in the wrong way.
The best thing to do is rest your elbow until the tears that caused it have a chance to heal. Resting it doesn't mean you can't exercise other parts of your body. Exercising will build or maintain good fitness which is important for your recovery. Any type of exercise that increases your heart and lung fitness and increases general strength and endurance, without making your injury worse should be engaged in. These activities also increase blood circulation which supplies the injury with more oxygen and may promote healing. This was basically what my chiropractor prescribed for me to get well along with a number of the exercises I discuss below.
Walking is an exercise that can be done without using your elbow. A brisk walk is almost as beneficial as jogging and easier on the knees. While a brisk pace is preferable any walking is better than none. Hiking is good if you get bored with walking.
Jogging or running is helpful in increasing heart rate and blood circulation. If your injury came from playing tennis, this is a good way to stay in shape when you're able to play again. Running up stairs or bleachers can keep you from getting bored when jogging.
A treadmill is good for walking, jogging or running if inclement weather restricts outdoor activities and can be used any time day or night.
If swimming was part of your exercise regimen before you got hurt you can still use your pool for exercise. You need to use your legs only until your elbow is ready to start rehab.
Cycling is another good exercise that won't bother your elbow. If you have a bicycle and weather allows ride outdoors or use a stationary bike if you want to ride indoors.
If you belong to a gym you'll likely find a stair stepper of some sort. It will provide you with a good leg and cardio workout.
Squats done without weights will still give you a good workout. These are done without using your arms except to hold them out in front of you without gripping anything.
Crunches or situps for your abdominal muscles or any other exercises that are done lying down should be done without putting your hands behind your head. You need to keep your arms by your side or folded on your chest.
Lunges are another good lower body exercise that can be done without using your elbow. They can be done to the front, back or side.
Leg curls are beneficial is several ways without involving your elbow. They exercise your entire legs along with your abdominal muscles.
Stretching is necessary before exercising but don't involve your elbow until its healed sufficiently. After the pain has subsided it's time to start stretching, massaging and begin an exercise routine to get back to normal.
Another alternative to lack of exercise is to learn to play tennis, bowl, pound nails or whatever with your other hand. Practice doing the activity the right way. Find out the reason you got hurt in the first place and avoid doing it. This is what I did when I got tennis elbow from too much tennis and working with tools, both done the wrong way. While I never got very good it did allow me to at least play and I did get a lot of exercise chasing missed balls and bad shots.
The most effective conventional and alternative treatments for tennis elbow have the same basic premise: Rest the arm until the pain disappears, then massage to relieve stress and tension in the muscles, and exercise to strengthen the area and prevent re-injury. If you must go back to whatever caused the problem in the first place, be sure to warm up your arm for at least 5 to 10 minutes with gentle stretching and movement before starting any activity. Be sure to take frequent breaks especially when you first go back to your normal activity.
