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Elbow and hand

Αγκώνας

Tennis elbow, wrists after a fall, hands that type all day.

Tennis elbow

Pain on the outside of the elbow when you grip or lift. More often from a keyboard, a mouse or a new baby than from tennis.

What it usually feels like

Pain on the bony outside of the elbow when you grip, turn a key, lift a kettle or shake hands.

How long it usually takes

Usually two to three months of regular exercise.

What helps

Like other tendons, it responds to slow, gradual strengthening. We adjust how you grip and lift for a few weeks, and build up the forearm muscles until everyday things stop hurting.

We usually start with physiotherapy session, 45 minutes, €50.

Something to start with at home

Exercise drawing in two steps: a seated figure with the forearm on the thigh, lifting and slowly lowering a bottle of water

Slow wrist lowering

Sit with your forearm resting on your thigh, palm down, hand over the knee.
Hold a light weight: a half-litre bottle of water is fine.
Use your other hand to help lift the wrist up.
Lower it slowly on its own, counting to four.

3 sets of 15, once a day. Mild pain that settles by the next morning is fine.

Not sure this is you? Most people are not a textbook case. Book a first assessment and we will find out together.

Next: Pelvic health