Updated: Oct 18
Exercises to Alleviate Tennis Elbow
Tennis elbow, or lateral epicondylitis, is a painful condition caused by overuse and repetitive strain of the tendons in the elbow. The good news is that targeted exercises can help relieve tennis elbow pain and promote healing. Try incorporating these effective exercises into your routine:
Eccentric Wrist Curls
Stand with arm extended, palm facing up, and a dumbbell or resistance band held in your hand. Slowly lower the weight while controlling the movement, then release and repeat. This strengthens the wrist extensors.
Hold arm straight out with palm down and a light weight in hand. Twist forearm slowly so palm faces up then down again. Work through full range of motion.
Wrist Flexion Stretch
Kneel with forearm rested on thigh, palm facing up. Use opposite hand to gently pull fingers back, feeling a mild stretch in the wrist. Hold for 30 seconds.
Hold arm out straight with palm down, elbow at side. Slowly rotate palm up then down again, engaging forearm muscles. Start with no weight and progress as able.
Apply heating pad or ice packs to elbow for 10-15 minutes to stimulate blood flow and reduce inflammation.
Use your opposite hand or a massage tool to gently knead the muscles in the forearm down to the elbow to encourage relaxation.
Perform 2-3 sets of 10-15 reps of each exercise daily. Slow, controlled movements are key. Proper recovery including rest periods are also important. With a consistent elbow exercise routine, you can strengthen tissues, reduce pain, and get back to activities pain-free. Consult a physical therapist if pain persists for customized treatment.
My Favorite Device to exercise the muscles needed to avoid this injury: