My doctor tells me that I have tennis elbow in both elbows. Of course, as the damage is to the tendons the recovery process will take a long time. My GP stated 18 months although from what I can gather 12 months is more common.
I’m already 2 months into that recovery process (on one elbow, the other is more recent) and am starting to do some light exercise aimed at improving blood flow and strengthening my elbow while I’m at it, of course being careful to stop before I feel any pain.
The only method of exercising my arm that seems to be working for me is using a 2.5kg weight, holding it with my palm facing upwards (GP tells me this is less likely to aggravate the injury) and holding it in a variety of positions: elbow bent at 90 degrees, arm straight out in front, to the side, raised directly upwards. In all positions it’s just a static hold for around 30 seconds. I spread these exercises throughout the day as I’m concerned about compacting them all into one session.
To me this appears to be the best method of speeding up the healing process but as my methods and those of yogis tend to differ, I wouldn’t mind hearing some thoughts on the best way to heal my elbows.