15 Best Exercises For Tennis Elbow

Are you experiencing that persistent, nagging pain in your outer elbow? It could be a sign of lateral epicondylitis, more commonly known as tennis elbow. This condition is frequently seen in athletes who play racquet sports like tennis, due to the repetitive movements in the wrist. But fret not, here we will share effective exercises that can help alleviate the pain and restore function to your elbow.

15 Best Exercises For Tennis Elbow

Here’s a list of exercises that are often recommended for those suffering from tennis elbow. These exercises aim to stretch and strengthen the affected muscles, helping to alleviate pain and prevent future injuries.

Stretching Exercises:

1. Wrist Flexor Stretch: Extend your arm in front of you with your palm down. Gently pull the fingers towards you with the other hand. Hold for 15-30 seconds and repeat 2-4 times.
2. Wrist Extensor Stretch: Extend your arm in front of you with your palm facing up. Use your other hand to gently pull the fingers towards your body. Hold for 15-30 seconds and repeat 2-4 times.
3. Towel Twist: Hold a towel with both hands, shoulder-width apart. Twist the towel with both hands in opposite directions as if you are wringing out water, first in one direction and then the other. Repeat 10 times in each direction.

Strengthening Exercises:

4. Wrist Curls: Sit with your forearm resting on a table and your hand hanging over the edge, palm up. Using a light weight (like a dumbbell), gently curl the wrist up towards your body. Do 2-3 sets of 10-15 reps.
5. Reverse Wrist Curls: Similar to wrist curls, but with the palm facing down. This exercise targets the extensor muscles. Do 2-3 sets of 10-15 reps.
6. Grip Strengthening: Squeeze a tennis ball or a stress ball with your fingers and thumb. Hold for a few seconds and release. Repeat 10-15 times.
7. Forearm Pronation and Supination: Hold a light dumbbell vertically in your hand, with your elbow at your side and bent at 90 degrees. Rotate the dumbbell so your palm faces up and then down. Do 2-3 sets of 10-15 reps.

Combined Exercises:

8. Finger Stretch with Rubber Band: Place a rubber band around the tips of your fingers and thumb, then spread your fingers apart as far as you can. Hold for a few seconds and release. Repeat 10-15 times.
9. Wrist Extension: Place your forearm on a table with your hand hanging over the edge, palm down. Lift a light weight back towards your body, keeping your arm and wrist straight. Do 2-3 sets of 10-15 reps.
10. Hammer Rotations: Hold a light hammer or dumbbell with your thumb facing up. Rotate your wrist to the right and then to the left. Do 2-3 sets of 10-15 reps each side.
11. Elbow Flexion and Extension: With a light weight in hand and elbow at your side, slowly bend your arm to curl the weight up towards your shoulder, then extend it back down. Do 2-3 sets of 10-15 reps.

Advanced Exercises:

12. Isometric Wrist Extension: Place your forearm on a table with your hand hanging over the edge, palm down. Press your palm against a fixed object or the other hand without actually moving your hand. Hold for 5-10 seconds. Repeat 10 times.
13. Isometric Wrist Flexion: Similar to the extension, but with the palm facing up. Press your palm against a fixed object or the other hand, holding for 5-10 seconds. Repeat 10 times.
14. Eccentric Wrist Extension: Using a dumbbell, lift your wrist up in extension. Then, slowly lower it down over 4-5 seconds. Do 2-3 sets of 10-15 reps.
15. Eccentric Wrist Flexion: Similar to the extension, but start with your wrist curled up and slowly lower the weight down. Do 2-3 sets of 10-15 reps.

How Long Does Tennis Elbow Last?

Typically it lasts anywhere from a few months to over a year, with most people recovering within 6-12 months. Here’s a breakdown:

General timeframes:

• Most people: recover within 6 months to 1 year.
• Some cases: can take up to 2 years to heal completely.
• Self-resolution: Some cases resolve without treatment, but it can still take 6 months to 2 years.

Factors affecting recovery time:

• Severity of the injury: More severe tears or damage take longer to heal.
• Treatment adherence: Sticking to prescribed rest, exercises, and other treatments speeds up healing.
• Underlying health conditions: Some conditions like arthritis can slow healing.
• Age: Older adults often have longer recovery times.

Frequently Asked Questions

Should I wear a compression sleeve for tennis elbow?

Yes, wearing a compression sleeve for tennis elbow can promote healthy blood flow, strengthen the tissue, reduce the risk of injury, promote healing, and reduce pain.

What is the fastest way to cure tennis elbow?

Physical therapy is often the next step if pain medicines and self-care measures aren’t helping. In some cases, a procedure like a shot or surgery might be necessary.

What makes tennis elbow worse?

Continuing the activity that caused the condition can make the pain worse. The pain may spread down to the wrist, even at rest. It may also be aggravated when trying to raise the hand against resistance.

What not to do with tennis elbow?

Avoid exercises like bench presses, pushups, chin-ups, and wrist exercises, as they can strain the flexors and worsen the condition.

Is it OK to massage tennis elbow?

Yes, massage therapy can help promote natural healing processes and provide relief from tennis elbow symptoms such as pain, stiffness, and weakness in grip strength.