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7 Best Elbow Exercises To Help With Tennis Elbow

by | Dec 27, 2023 | fitness, Pain Management, Tennis Elbow

“Understanding the mechanics behind tennis elbow and incorporating targeted exercises can be pivotal in managing and overcoming this common condition.” – Dr. Emily Jones, Sports Medicine Specialist

 

Tennis elbow, also known as lateral epicondylitis, isn’t just reserved for athletes. It can affect anyone whose activities involve repetitive arm movements, leading to discomfort, pain, and limited mobility in the elbow. Tennis elbow is a common injury that causes pain and tenderness on the outside of the elbow. It frequently occurs due to overuse of the forearm muscles, especially in activities like tennis, weightlifting, and other racquet sports.

 

While resting and avoiding the aggravating activity are crucial for initial healing, incorporating specific exercises can significantly improve pain relief, strengthen the muscles, and prevent future flare-ups.


Understanding Tennis Elbow

Before discussing the best exercises for tennis elbow, it’s essential to grasp what tennis elbow is. This condition results from overuse or repetitive stress on the tendons in the forearm, specifically those attached to the outer part of the elbow. Activities such as tennis, gardening, typing, or any motion involving gripping and wrist extension can trigger this condition.

 

The Role of Exercises

Exercise is a cornerstone in the management of tennis elbow. And when done correctly and consistently, these exercises help strengthen the muscles, improve flexibility, and alleviate the strain on the affected tendons.

 

Seven Best Exercises for Mitigating Tennis Elbow Pain

Here’s your guide to the best elbow exercises for tackling tennis elbow:

 

  1. Wrist Extensions

This classic exercise directly targets the extensor muscles, which are often overused in tennis elbow.

  • How to:
    • Hold a light weight (dumbbell or water bottle) in your hand, palm facing down.
    • Slowly raise your hand back, keeping your forearm still.
    • Hold for a second at the top, then slowly lower.
    • Repeat for 10-12 repetitions, 3 sets.

 

  1. Wrist Curls

Strengthening the opposing flexor muscles creates balance and reduces stress on the extensors.

  • How to:
    • Hold the weight with your palm facing up.
    • Slowly curl your wrist towards you, bringing your hand closer to your forearm.
    • Hold for a second at the top, then slowly lower.
    • Repeat for 10-12 repetitions, 3 sets.

 

  1. Eccentric Wrist Curls

This variation involves a slower and more controlled lowering phase, which can further enhance strengthening.

  • How to:
    • Hold the weight with your palm facing up.
    • Slowly curl your wrist towards you, taking 4-5 seconds to complete the movement.
    • Lower your hand back down quickly.
    • Repeat for 10-12 repetitions, 3 sets.

 

  1. Supination and Pronation

These exercises work the forearm muscles responsible for rotating your hand.

  • Supination:
      • Hold the weight with your palm facing down.
      • Slowly turn your hand so your palm faces up.
      • Hold for a second at the top, then slowly return to the starting position.
      • Repeat for 10-12 repetitions, 3 sets per direction.
  • Pronation:
    • Hold the weight with your palm facing up.
    • Slowly turn your hand so your palm faces down.
    • Hold for a second at the bottom, then slowly return to the starting position.
    • Repeat for 10-12 repetitions, 3 sets per direction.

 

  1. Reverse Wrist Curls

This exercise targets the deep forearm muscles that contribute to wrist stability.

  • How to:
    • Place your forearm on a table with your hand hanging off the edge, palm facing down.
    • Hold a weight in your hand.
    • Slowly curl your wrist up, bringing your hand closer to your forearm.
    • Hold for a second at the top, then slowly lower.
    • Repeat for 10-12 repetitions, 3 sets.

 

  1. Finger Extension and Spreading

Strengthening the finger muscles can reduce stress on the forearm muscles.

  • Finger Extension:
    • Place your hand flat on a table, fingers together.
    • Slowly lift your fingers off the table, keeping them straight.
    • Hold for a second, then slowly lower.
    • Repeat for 10-12 repetitions, 3 sets.
  • Finger Spreading:
    • Place your fingertips together on a flat surface.
    • Slowly spread your fingers apart as far as you can comfortably.
    • Hold for a second, then slowly bring your fingers back together.
    • Repeat for 10-12 repetitions, 3 sets.

 

  1. Grip Strength Exercises

Strengthening your grip helps with everyday activities and can also contribute to tennis elbow recovery.

  • Squeeze a tennis ball:
      • Squeeze a tennis ball for 5-10 seconds, then relax.
      • Repeat for 10-12 repetitions, 3 sets.
  • Grippers:
    • Use hand grippers to apply resistance and strengthen grip.
    • Squeeze the grippers until they meet resistance, then release.
    • Repeat for 10-12 repetitions, 3 sets.

Tips for Tennis Elbow Exercise Success:

  • Start slowly and gradually increase the weight, repetitions, and sets as you get stronger.

  • Maintain proper form throughout the exercises to avoid further injury.

  • Listen to your body and stop if you experience any pain.

  • Use ice or heat therapy to reduce inflammation and pain.

 

Swinging Into a Life Free of Tennis Elbow Pain Through Exercise

Consistency is key when it comes to managing tennis elbow. Integrating these elbow exercises into your daily routine, along with adequate rest and proper technique modification in your activities, can significantly contribute to easing discomfort and promoting healing.

 

Remember, gradual progression and listening to your body are essential. If any exercise exacerbates pain or discomfort, it’s crucial to stop and reassess. By incorporating these exercises under professional guidance and maintaining patience, you’re well on your way to reclaiming comfort and functionality in your elbow, paving the way for a pain-free life.

 

Treating Chronic Elbow Pain: Pain and Performance Solutions

 

For elbow joint pain, the first step to finding pain relief is for us to learn about you and your pain issues. During your first appointment, we’ll ask a series of questions to learn about your present discomfort as well as any history of pain.

Afterwards we’ll conduct a full examination to determine which form of treatment is needed to help you on your road to recovery. And one of the most effective treatments for soft tissue and joint pain issues is Active Release Techniques®, or ART®.

 

Your trust in us is key, as is your openness and honesty. Ultimately, getting your body working properly and healthy is the only way to achieve total recovery. So, don’t hesitate to reach out. We are here to help and will answer any, and all questions that you may have.

 

You can reach us at (707) 636-4404 or by filling out our online contact form.