For executive mums dealing with the pressures of work and family, even routine tasks like lifting bags, briefcases, or groceries can exacerbate tennis elbow pain. However, with a few mindful adjustments in your lifting and gripping techniques, you can protect your elbows and reduce strain. Lets easy tips to prevent Tennis Elbow pain while handling everyday objects in this blog.
Engage Your Whole Arm:
When lifting everyday items, avoid relying solely on your forearm and elbow. Instead, engage your entire arm and shoulder. This means pulling your shoulder blades slightly down and back, and using your upper arm muscles to assist in lifting. This reduces the strain on your forearm tendons, which are often overworked in tennis elbow.
Use a “Neutral Grip” Position:
Whenever possible, lift items with a neutral grip where your thumb is facing up, instead of an overhand or underhand grip. This position is more ergonomic for your forearm muscles and reduces tension on the tendons around the elbow. For instance, when lifting a heavy briefcase, consider carrying it with your thumb facing up rather than gripping it sideways. Use a Keyboard wrist pad and ergonomic mouse to keep your wrist in neutral, when possible.
If you want to understand Tennis Elbow in more details, here is a video on 'Understanding Tennis Elbow: Causes and Symptoms'
Avoid Overloading Your Bags:
Executive mums often carry heavy bags filled with laptops, documents, and essentials for children. Try not to overload these bags, as carrying excessive weight increases stress on the forearm. Aim to keep your bag under 10% of your body weight, and if possible, use a backpack or a wheeled bag to distribute weight more evenly.
Lift with Bent Elbows:
For items close to your body, keep your elbows slightly bent instead of fully extended. A bent-elbow position distributes the load more evenly along your arm, protecting your elbow from sudden strains. When reaching for items on a shelf, pull them close to your body first before lifting.
Take Regular Breaks:
If you're frequently lifting or carrying throughout the day, give your arm and elbow a break whenever possible. Pause to stretch your forearm and wrist muscles, rotate your wrist gently, and open and close your hand to promote blood flow. These quick breaks can prevent muscle fatigue and reduce strain on your tendons.
Here is a free guide on 'Desk Ergonomics Checklist: Set Up Your Workspace for Tennis Elbow Relief' that gives you a checklist with simple adjustments to your workspace can help relieve and even prevent Tennis Elbow symptoms. It is
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