No, it's generally not recommended to do planks with tennis elbow.
Performing planks can place undue stress on the elbow joint, especially if you don't maintain proper form. According to the provided reference, the pressure on the forearms during a plank can worsen pain associated with tennis elbow, thereby hindering the recovery process. Therefore, it's advisable to avoid planks while you are recovering from tennis elbow.
Understanding the Impact of Planks on Tennis Elbow
Tennis elbow, also known as lateral epicondylitis, is a painful condition that affects the tendons on the outside of the elbow. Planks, although beneficial for core strength, can be problematic if you have tennis elbow. Here's why:
- Pressure on Forearms: During a plank, your body weight is primarily supported by your forearms. This constant pressure can put strain on the already inflamed tendons around the elbow.
- Incorrect Form: If your form isn't perfect, you might unintentionally put more stress on your elbows, making the pain worse.
- Aggravated Pain: The pressure from the plank position can lead to increased pain and discomfort in the elbow area, slowing down the healing process.
Alternatives to Planks with Tennis Elbow
Instead of planks, consider these exercises that are less likely to aggravate tennis elbow:
- Wall Planks: Standing and leaning against a wall can be a modified plank. It reduces pressure on the elbows.
- Modified Planks on Knees: Performing planks on your knees significantly reduces strain on the elbows.
- Bird Dog Exercise: This involves balancing on your hands and knees, extending opposite arm and leg. This is a core strengthening exercise that doesn't stress the elbows.
- Other Core Exercises: Consider exercises like dead bugs, glute bridges, and pelvic tilts, which effectively strengthen the core without stressing the elbows.
Key Takeaway
The primary concern when doing planks with tennis elbow is the pressure it puts on the already sensitive elbow area. It is generally best to avoid planks during the recovery phase to not exacerbate your tennis elbow and instead focus on alternative core strengthening exercises that will be less stressful to the elbow.
| Exercise | Impact on Tennis Elbow |
|---|---|
| Standard Plank | Likely to increase pain and hinder recovery due to forearm pressure |
| Wall Plank | Reduced pressure on elbows, more suitable |
| Modified Plank on Knees | Significantly reduces elbow strain, a better option |
| Bird Dog | Good for core strength, doesn't stress the elbows |
| Dead Bug, Glute Bridge, Pelvic Tilts | Effective for core without elbow stress |
