Pain and dysfunction in the outside of the outside of the elbow is often referred to as "Tennis Elbow", Lateral Epicondylitis or Lateral Epicondylalgia. This is often caused by the muscles on the top of the forearm (the wrist extensors) becoming overworked causing irritation in the attachment points at the elbow. Self Massage using a tennis ball, golf ball or massage ball is a great way to help with pain within these muscles. <iframe width="390" height="230" src="https://www.youtube.com/embed/ofthFyk2qpI" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> 1. Rest your arm on a table with the palm facing downwards. 2. Use the opposite hand to roll the ball around the muscles on the top of the forearm. 3. If you find any tender spots ease into it gently and don't forget to breathe and relax your neck and shoulders. You can also move your wrist up and down or side to side. 4. To apply more pressure, place the ball on the table and rest your forearm on the ball with your palm facing upwards. Use your opposite hand to support the arm and guide the forearm on the ball. 5. Roll around to see what you can find. 6. If you find an area that is tender or is a little restricted, stay on that area and move the wrist up and down. 7. The more you lean over your arm, the more pressure you will apply. 8. Find a couple of different 'spots' to work on. 9. Massaging these areas little and often is usually best. ## Things to remember... > - PLEASE use common sense. If something doesn't feel right then DON'T DO IT! > - You are in charge of the pressure. If it's too much then take the weight off a little. > - Little and often is best but especially before activity and after periods of inactivity. > - Mobilising restricted tissue can be uncomfortable but it should not be unbearable. %% # Wrist Extensors Soft Tissue Release <iframe width="560" height="315" src="https://www.youtube.com/embed/ofthFyk2qpI?si=2EEq_Z1vsYbXz4Ix" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> Pain and dysfunction in the outside of the outside of the elbow is often referred to as "Tennis Elbow", Lateral Epicondylitis or Lateral Epicondylalgia. This is often caused by the muscles on the top of the forearm (the wrist extensors) becoming overworked causing irritation in the attachment points at the elbow. Self Massage using a trigger point ball, golf ball or hockey ball, is a great way to help with pain within these muscles. INSTRUCTIONS: Rest your arm on a table with the palm facing downwards. Use the opposite hand to roll the ball around the muscles on the top of the forearm. If you find any tender spots ease into it gently and don't forget to breathe and relax your neck and shoulders. You can also move your wrist up and down or side to side. To apply more pressure, place the ball on the table and rest your forearm on the ball with your palm facing upwards. Use your opposite hand to support the arm and guide the forearm on the ball. Roll around to see what you can find. If you find an area that is tender or is a little restricted, stay on that area and move the wrist up and down. The more you lean over your arm, the more pressure you will apply. Find a couple of different 'spots' to work on. Massaging these areas little and often is usually best.