Tennis elbow (lateral epicondylitis of humerus) is caused by inflammation and pain of the tendon at the starting point of the extensor forearm of the lateral elbow joint. This kind of pain is caused by chronic tearing and strain caused by repeated exertion of forearm extensor. When a patient grasps or lifts an object hard, he will feel pain in the affected part. Tennis elbow is a typical example of overwork syndrome. Tennis and badminton players are more common, and housewives, bricklayers, carpenters and other people who do elbow exercises repeatedly for a long time are also prone to this disease. The cause of tennis elbow The extensor tendon of forearm contracts and is tense when grasping something (such as a tennis racket). Excessive use of these muscles will cause tendon degeneration, degeneration and tearing at the starting point of these muscles, which is also commonly known as tennis elbow. 1. The causes of tennis elbow include: ① incorrect technique in playing tennis, inappropriate tennis racket size or racket line tension, incorrect golf grip or swing technique, etc. 2 excessive arm activities, such as tennis, badminton and baseball; Other jobs, such as painting, boating, using a hammer or screwdriver, etc. 2. Risk factors of tennis elbow: playing tennis or golf; Engage in the work of repeatedly stretching your wrist when you need to make a fist; Unbalanced muscle exertion; Decreased flexibility; Grow old. Exercise method of tennis elbow 1 Pay attention to whether your work or exercise posture is correct. At the same time, we should pay attention to whether our work and rest or exercise posture is correct, and remind ourselves not to use a certain muscle group frequently for a long time, or to exercise excessively (exercise for too long or exercise intensity is too high). If necessary, you can wear appropriate elbow pads or elastic bandages to tighten the muscles at the distal end of the elbow about 3~5 cm, so that the muscles will not concentrate on one point when exerting force and avoid being injured again. Appropriate elastic bandage can reduce the probability of tennis elbow. Be sure to warm up your elbows and wrists before doing warm-up exercises. Stretching can effectively increase the ductility of soft tissues, thus enhancing the exercise intensity that muscles can support. Straighten the elbow joint and bend the wrist joint, and use the other hand to help pull it to the tight place for 30 seconds. Support is also an important warm-up exercise. 3. Use intramuscular effect patch to improve muscle strength. Before competitive exercise, the intramuscular effect can be used to apply and wrap the wrist rectus muscle, thus improving muscle strength and helping to relieve pain points; Correct intramuscular injection helps to relieve pain points. 4, deep massage for elbow pain points, generally after a hot bath or hot compress, can help elbow pain points for deep massage. The elbow is naturally relaxed and placed on the table, and the thumb of the other hand is pressed deeply. Massage elbows on the principle of "slow and deep". Pressing too shallow and too fast will greatly reduce the effect. It is advisable to press 10 for each massage. Don't press it too many times at once. It is normal to feel pain on time. After massage, you can take a rest by applying cubicon externally. Take the principle of "slow and deep" as the pain point of elbow for deep massage. 5. Wrist extensor training, using leisure time to train the muscle strength of wrist extensor every day. You don't need to go to the gym. Take a bottle of bottled water (600ml) that is common in the market at home, fill it with water, and lift it horizontally (arm straight forward). And complete the following actions one by one: 1. Stretch your wrist upward for 5 seconds. 2. Restore the horizontal lifting of the water bottle for 5 seconds. 3. Stretch your wrist down for 5 seconds to complete the three steps. Perform 15-20 times per round. 3 to 5 rounds a day. After 6 ~ 8 weeks, the muscle strength of extensor carpi will be improved. Carry out simple muscle strength training to strengthen muscle groups.