7 Exercises for Tennis Elbow to Reduce Pain and Boost Recovery

Tennis elbow, or lateral epicondylitis, is a common condition that causes pain and discomfort in the outer part of the elbow. Despite its name, this painful condition isn’t exclusive to tennis players; it can impact anyone from athletes to office workers and manual laborers. Characterized by pain and tenderness on the outer part of the elbow, tennis elbow can make everyday tasks like lifting objects, typing, or even shaking hands challenging. In fact, it affects approximately 3% of the population.

While common treatments include rest, ice therapy, and anti-inflammatory medications, research shows that targeted exercises for tennis elbow can play a crucial role in speeding up recovery and preventing future flare-ups. Strengthening and stretching the forearm muscles not only help alleviate pain but also improve flexibility and resilience.

Understanding Tennis Elbow

Tennis elbow is an overuse injury affecting the tendons that attach to the lateral epicondyle (the bony bump on the outer part of the elbow). It leads to inflammation and small tears in the tendons, causing pain and tenderness.

Common Symptoms

• Pain and burning on the outer elbow
• Weak grip strength
• Stiffness, especially in the morning
• Discomfort when lifting objects or shaking hands

Causes and Risk Factors

Anyone who engages in repetitive wrist and arm movements, such as painters, carpenters, chefs, and office workers, is at risk. Poor ergonomics, improper technique, and weak forearm muscles can also contribute to the condition.

How Exercise Helps with Tennis Elbow Recovery

• Improves circulation: Increases blood flow to the affected tendons, speeding up healing.
• Enhances flexibility: Reduces stiffness and promotes better range of motion.
• Strengthens muscles: Supports the tendons and prevents further strain.
• Prevents recurrence: Proper training can reduce the risk of developing symptoms again.

By performing the following elbow exercises consistently, you can reduce pain, regain strength, and improve mobility.

7 Best Exercises for Tennis Elbow

1. Wrist Extensor Stretch

This stretch helps improve flexibility and relieve tension in the forearm.

• Extend your affected arm in front of you with your palm facing down.
• Use your opposite hand to gently pull your fingers back toward your body.
• Hold for 15-30 seconds and repeat 3 times.

2. Wrist Flexor Stretch

Similar to the extensor stretch, this targets the inner forearm muscles.

• Extend your affected arm with the palm facing upward.
• Gently pull your fingers down with your opposite hand.
• Hold for 15-30 seconds and repeat 3 times.

3. Eccentric Wrist Extension with Dumbbell

This exercise strengthens the wrist extensor muscles, crucial for recovery.

• Hold a light dumbbell in your affected hand, palm facing down.
• Slowly lower the weight while controlling the movement.
• Use your other hand to help bring it back up.
• Perform 3 sets of 10 repetitions.

4. Eccentric Wrist Flexion with Dumbbell

Similar to the extension exercise, this strengthens wrist flexors.

• Hold a light dumbbell, palm facing up.
• Slowly lower the weight, then assist with the opposite hand.
• Perform 3 sets of 10 repetitions.

5. Towel Twist Exercise

This movement improves grip strength, reducing strain on the forearm tendons.

• Hold a towel with both hands and twist it as if wringing out water.
• Perform 3 sets of 10 reps in both directions.

6. Finger Extensions with Rubber Band

Strengthening the smaller stabilizing muscles helps prevent strain.

• Wrap a rubber band around your fingers and thumb.
• Open your fingers against the resistance.
• Perform 3 sets of 10 repetitions.

7. Forearm Pronation and Supination with Light Weight

Improving wrist rotation reduces stress on the elbow.

• Hold a light dumbbell or small hammer.
• Rotate your forearm so the palm faces up, then down.
• Perform 3 sets of 10 reps.

Note: Always consult a doctor or health professional before starting an exercise regimen, as every body is different and may require personalized guidance.

Conclusion

Consistency is key when performing these exercises for tennis elbow. Regular stretching and strengthening can significantly improve symptoms and help prevent recurrence. However, if pain persists despite these efforts, it’s important to seek professional guidance for effective treatment. Early intervention can prevent further damage and support a faster, more complete recovery.

Don’t let tennis elbow hold you back. Try these home remedies, and when you're ready for personalized care, schedule your appointment with Active Chiropractic & Laser Center. Our team is here to help you recover fully.