How to improve elbow tendon strain

Elbow tendon strain needs to be improved and resolved through some training methods, but the training must pay attention to certain methods. The angle of the wrist should be changed regularly, and attention should be paid to the weight of training, and the time should not be too long.

1. Change your wrist angle. Make sure your wrists remain straight during this exercise. If you're doing the triceps cable pushdown exercise, make sure your palms are facing your thighs, not the ground, as you push the cable down to the bottom. Follow the same principle when doing triceps lying extensions. Do not bend your wrists backwards. Keep your wrists straight as you lower them, and finally touch your forehead or nose with the back of your hands.

2. Reduce the training weight. Before you have fully mastered the use of straight wrists to train your triceps, you should reduce the training weight appropriately and proceed step by step. When the movement becomes natural, gradually increase the training weight to ensure that you can complete at least 12-15 times in each set. Don't worry, the adjustment period usually won't be too long.

3. Train your wrist flexors. You have many options for training your wrist flexors. The most common exercise is the wrist curl, which can be tried with either dumbbells or a barbell. Stand with your chest up, your forearms close to your thighs, and hold the barbell with your palms facing up. Allow your wrists to have the freedom to move downward and curl the barbell toward your body. You can also do this movement by resting your forearms on a training bench. If regular wrist curls cause pain, try performing them with a narrow back grip. When doing this movement, lift your wrists as high as possible without feeling pain, stay at the highest point for a moment, and then lower them back to the original position.

4. Symptoms of lateral elbow injury also manifest as bone and joint protrusion. It is called the lateral epicondyle. It is mostly caused by external pressure and chronic injury to the extensor muscles at the connection between the forearm and wrist. What people usually refer to as tennis elbow is the lateral epicondyle, but usually only people who play tennis regularly will suffer from tennis elbow. Strengthening the wrist extensors can reduce these injuries. At this time, you can also use a barbell or dumbbell for training. The difference is that the preparatory action is to face your palms down and lift your wrists upward.