Tennis elbow, is a common clinical condition. It is actually the common name for the external epicondylitis of the humerus. It refers to the localized pain and painful wrist extension resistance caused by injury to 1-3 tendon stops located in this part of the humeral epicondyle, which are overstretched and strained. Of course, in severe cases, a tear of the tendon can occur, which usually requires surgical repair treatment. For patients who have not been ill for too long (usually 1-3 months), most of them can be completely relieved through self-protection, rehabilitation and treatment. Of course, the first step is to seek professional diagnosis, and only after the doctor thinks it is suitable for conservative treatment, can you follow the methods of self-treatment I describe below. Self-treatment mainly includes three aspects: 1, to protect the injured part from further injury: (1) that is, if the cause of the injury caused by excessive force or repeated strain, you should first avoid continuing to repeat the injury action (cause), so that the injured tendon to get sufficient rest, so that the basis for healing, otherwise, if you keep repeating the injury, and how can smooth Cure it? (2) It is best to work or force (of course, should be minimized, but sometimes there is no way), then you can apply a Velcro elbow protector, (Figure 1, note that the elbow protector should be worn in the thickest part of the arm in front of the elbow joint, which is the most muscular part, the best effect) to reduce the pulling force on the tendon when force. Figure 1: 2, to increase the muscle strength of the injured tendon related to enhance its ability to resist external overwork injury: this is mainly muscle strength exercises, mainly resistance exercises, introduce a few classic movements to you: (1) is the main action, but also directly enhance the muscle strength of the injured tendon movements: wrist extension resistance exercises. See Figure 2: Note that the weight of the dumbbells used to practice must be light, I advocate 500 grams can be. This will prevent you from not being able to grasp the intensity of the exercise, but instead cause unnecessary injury aggravation. Figure 2: The left arrow refers to the site of pain, and the right arrow refers to the direction of wrist force (2) flexion resistance exercises: see Figure 3, because the flexion and extension of the wrist muscles are equivalent to a group of confrontation and collaboration between the two sources of strength, the balance of power is the best, so the flexion of the wrist muscle strength also need to practice. (3) Wrist lateral muscle strength exercises: see Figure 4, in order to enhance other wrist muscle strength, more help to enhance the entire forearm labor capacity, reduce the occurrence of overuse injuries. Figure 3: The arrow refers to the direction of force But here we need to remind you: there are methods and indicators for the exercises. The method is repeated practice, each action well can do 3-4 groups, each group of exercises effective indicators is the muscle feels fatigued enough. Then you can rest 1-2 minutes, and then repeat. There is also an important indicator is to pay attention to the reaction of the pain area after the exercise, if it is getting better or the pain is not aggravated in the short term, it means that you can continue to practice so. If it is obviously aggravated or feel the trend of aggravation, you should pause and seek professional medical advice on how to practice properly. 3, or I want to emphasize, if the injury is relatively recent, you should ice it for 5-7 days, it should have an effect. In addition, more importantly: after each exercise muscle strength, if the pain in the painful area has increased, or feel swollen, you should ice 1-2 times after the exercise, can make the congested tissue contraction, so as not to increase the swelling and affect recovery.