Top Tennis Elbow Exercises to Relieve Pain Effectively

Tennis elbow is a common condition that causes pain around the outside of the elbow. Despite the name, you don’t have to play tennis to get it. Tennis elbow happens when the tendons in your forearm become overworked, usually from repeating the same arm movements. This can cause small tears in the tendon, leading to pain and weakness in your arm.

The good news is that specific exercises can help with tennis elbow. These exercises strengthen the muscles around your elbow, making them stronger and reducing pain over time. Stretching and strengthening help the tendons heal and improve your ability to use your arm without discomfort.

Physical therapy, which includes doing these exercises correctly, plays a big role in recovery. It helps you regain strength and flexibility in the muscles and tendons that support your elbow. With the right approach, you can get back to doing the things you enjoy, pain-free.

By following a regular exercise routine and being patient with the healing process, you can prevent tennis elbow from getting worse and speed up recovery.

Understanding Tennis Elbow and Its Symptoms

Tennis elbow, or lateral epicondylitis, is a condition where the tendons in your elbow become inflamed due to overuse. You don’t need to play tennis to get it—it can happen from any repeated hand or wrist movement, like using tools or typing on a computer.

The most common symptoms of tennis elbow are:

• Pain on the outside of the elbow
• Weakness in your hand or wrist
• Difficulty gripping objects, like a cup or shaking hands
• Tenderness or swelling in the elbow area

These symptoms may start gradually but can worsen over time, especially if left untreated. That’s why it’s important to take action early and start exercises to help heal the tendons.

Exercises for tennis elbow are crucial because they target the muscles and tendons that support your elbow, making them stronger and more flexible. This helps reduce pain and speeds up healing. You can learn more about tennis elbow and its causes in our What is Tennis Elbow? guide.

Key Benefits of Tennis Elbow Exercises

Tennis elbow exercises are important for several reasons. First, they strengthen the muscles in your forearm and wrist. Strong muscles take pressure off the damaged tendons, giving them a chance to heal.

Second, exercises improve flexibility in the muscles and tendons around the elbow. This reduces stiffness and allows your arm to move more freely without pain. Stretching and mobility exercises help to restore a normal range of motion in your elbow and wrist.

Finally, regular exercises can prevent tennis elbow from coming back. Once the muscles are stronger and more flexible, you’re less likely to get injured again. These exercises promote long-term healing and are a key part of preventing future problems.

By sticking to an exercise routine, you’re helping your body heal naturally and reducing the chances of the pain returning.

Best Exercises for Tennis Elbow

To help your elbow heal, it’s important to do exercises that focus on both stretching and strengthening the muscles in your arm. Stretching exercises can reduce the tension in the tendons and improve flexibility, which helps with pain and recovery.

Stretching Exercises to Relieve Tennis Elbow Pain

Stretching is very important for tennis elbow. When you stretch, you make the muscles in your forearm more flexible and less tight. This takes pressure off the sore tendons, helping them heal and making your arm feel better.

Wrist Flexor Stretch

The wrist flexor stretch is an easy exercise to stretch the muscles on the inside of your forearm. These muscles help you bend your wrist, and stretching them helps reduce strain.

Here’s how to do it:

1. Extend your arm straight out in front of you with your palm facing up.
2. Use your other hand to gently pull your fingers back toward your body, keeping your elbow straight.
3. You should feel a gentle stretch along the bottom of your forearm.
4. Hold the stretch for 15 to 30 seconds and then release.
5. Repeat this stretch 2 to 3 times for each arm.

This stretch helps reduce tightness in the muscles and tendons, making them less likely to get injured again.

Wrist Extensor Stretch

The wrist extensor stretch works the opposite side of your forearm, targeting the muscles that help you straighten your wrist. Stretching both sides of your forearm is important for balancing muscle tension and avoiding further injury.

Here’s how to do it:

1. Extend your arm in front of you with your palm facing down.
2. Use your other hand to gently press down on the back of your hand, pushing your wrist down.
3. You should feel a stretch along the top of your forearm.
4. Hold this stretch for 15 to 30 seconds and then release.
5. Repeat the stretch 2 to 3 times for each arm.

This stretch helps loosen the muscles that are often tight and painful in tennis elbow, promoting healing and better mobility.

By doing both of these stretches regularly, you’ll help reduce pain, improve flexibility, and make your forearm muscles healthier.

Strengthening Exercises for Tennis Elbow Recovery

Strengthening exercises are just as important as stretching when it comes to recovering from tennis elbow. By making your forearm muscles stronger, you reduce the pressure on the damaged tendons, which helps them heal. These exercises also prevent the injury from coming back.

Resisted Wrist Flexion (with Weights)

Resisted wrist flexion is an exercise that strengthens the muscles on the inside of your forearm, known as the flexor muscles. These muscles help you bend your wrist, and making them stronger helps reduce stress on your elbow.

Here’s how to do it:

1. Sit in a chair and rest your forearm on a table or your thigh, with your palm facing up and your wrist hanging off the edge.
2. Hold a small weight (like a 1 to 2-pound dumbbell) in your hand.
3. Slowly lift your wrist toward your body, bending it upward.
4. Lower your wrist slowly back to the starting position.
5. Repeat this exercise 10 to 15 times for each arm.

Make sure to keep your movements slow and controlled. If you move too quickly or use too much weight, it can make your injury worse. Start with light weights and gradually increase as your strength improves.

Resisted Wrist Extension (with Weights)

Resisted wrist extension strengthens the extensor muscles on the outside of your forearm. These muscles play a key role in tennis elbow because they’re often overused, so building them up helps with recovery.

Here’s how to do it:

1. Sit with your forearm resting on a table or your thigh, but this time with your palm facing down.
2. Hold a small weight in your hand and let your wrist hang off the edge.
3. Slowly lift your wrist up, moving your hand toward your body.
4. Lower it back down slowly.
5. Repeat this exercise 10 to 15 times for each arm.

As with wrist flexion, start with light weights and gradually increase the resistance over time. This helps you rebuild strength without putting too much stress on your tendons too quickly.

Ball or Sock Squeeze

The ball or sock squeeze is a simple exercise that strengthens your grip. Strong grip muscles are important for many daily activities like holding a cup or shaking hands, and they also help support the muscles around your elbow.

Here’s how to do it:

1. Take a soft ball (like a stress ball) or a rolled-up sock.
2. Squeeze the ball as hard as you can without causing pain.
3. Hold the squeeze for about 5 seconds and then release.
4. Repeat this 10 to 15 times for each hand.

If squeezing the ball is too easy, you can increase the resistance by using a firmer ball. Start with a soft object and gradually work your way up as your grip strength improves. This exercise helps build the muscles in your hand and forearm, which can take pressure off your elbow.

By doing these strengthening exercises regularly, you’ll support your tennis elbow recovery and prevent future problems. Always start slow and focus on proper form to avoid making the injury worse.

Functional Movements to Enhance Elbow Mobility

Functional movements help improve the range of motion and everyday use of your elbow and forearm. These exercises focus on making your elbow move better by reducing stiffness and improving flexibility, which is important for healing and avoiding pain in the future.

Wrist Deviation Exercise

The wrist deviation exercise is great for improving wrist mobility and reducing stiffness around your elbow joint. It works by moving your wrist from side to side, which can help stretch and strengthen the muscles and tendons in your forearm.

Here’s how to do it:

1. Sit down and rest your forearm on a table or your thigh with your hand hanging off the edge, palm down.
2. Hold a light weight (like a dumbbell or even a water bottle).
3. Slowly move your hand side to side, like you’re waving. Keep your forearm still.
4. Move only your wrist and not your whole arm.

For beginners, you can start without any weight to focus on the movement. As you get stronger, add a light weight and slowly increase the resistance. Doing this exercise regularly will help loosen your elbow and wrist, making it easier to move without pain.

Forearm Twists (Supination/Pronation)

Forearm twists, or supination and pronation, are important for building balanced strength in your forearm. These exercises focus on the rotational movement of your forearm, which helps avoid overuse injuries and improve the way your arm moves during everyday tasks.

Here’s how to do it:

1. Sit down and hold a lightweight object, like a hammer or dumbbell, in one hand.
2. Rest your elbow on your thigh with your hand hanging off the edge.
3. Slowly rotate your forearm so your palm faces up (supination), and then rotate it back so your palm faces down (pronation).
4. Keep your movements controlled and smooth.

Start with just a few rotations and build up gradually. As you get stronger, you can increase the weight for more resistance. This exercise helps improve the rotation of your forearm, making everyday movements like twisting a doorknob or turning a key easier and less painful.

By practicing these functional movements regularly, you’ll enhance your elbow mobility and prevent future injuries. Proper movement is key to recovering from tennis elbow and keeping your arm healthy.

How to Safely Perform Tennis Elbow Exercises

When recovering from tennis elbow, it’s important to do exercises correctly to avoid further injury and speed up healing. By following safety guidelines and taking your time, you’ll get the best results without making things worse.

General Guidelines for Starting a Tennis Elbow Exercise Program

Before you start doing exercises for tennis elbow, there are a few key things to remember:

1. Warm-Up First: Always warm up before starting any exercise. This can be as simple as moving your arm in circles or doing gentle stretches. Warming up gets the blood flowing and prepares your muscles and tendons for the exercises.
2. Start Slowly: Don’t rush into exercises with heavy weights or high intensity. Start with light resistance or no weight at all. Gradually increase the difficulty as your muscles get stronger. This way, you won’t put too much strain on your elbow right away.
3. Focus on Pain-Free Movements: Only do exercises that don’t cause pain. A little discomfort is okay, but if something really hurts, stop immediately. Pain is your body’s way of telling you something’s wrong.
4. Stay Consistent: Do the exercises regularly but listen to your body. Consistency is important for healing, but don’t push yourself too hard.

Mistakes to Avoid During Tennis Elbow Exercises

Avoiding common mistakes can help you recover faster and keep you from making the injury worse. Here are some mistakes to watch out for:

1. Overexertion: Doing too much too soon can make your tennis elbow worse. Stick to a slow, steady pace and don’t push past your limits. Trying to lift heavy weights or overworking your arm will lead to more pain.
2. Improper Form: Make sure you’re doing the exercises the right way. Using poor form puts unnecessary stress on your elbow and can cause more damage. If you’re unsure about the correct form, consider working with a physical therapist or watching instructional videos.
3. Skipping Rest Days: It’s easy to think that more exercise will help you heal faster, but rest is just as important as exercise. Skipping rest days can prevent your tendons from healing properly, leading to a longer recovery.

If an exercise feels too difficult or painful, modify it by reducing the range of motion or using less resistance. For example, if a weight feels too heavy, try using a lighter one or no weight at all. Small adjustments can make a big difference in keeping your exercises safe and effective.

How Often Should You Do Tennis Elbow Exercises?

For the best results, follow a balanced exercise routine:

1. Daily Routine or 3-4 Times a Week: You can do light stretches every day, but strengthening exercises should be done 3 to 4 times a week. This gives your muscles time to rest and recover between sessions.
2. Rest Periods: Take short breaks between sets of exercises to avoid overworking your muscles. A good rule is to rest for about 30 seconds to 1 minute between sets.
3. Recovery Days Are Important: Make sure to have at least one or two full recovery days each week, especially if you’re doing strengthening exercises. This allows your tendons and muscles to heal and get stronger.

By creating a balanced exercise schedule and giving your body time to rest, you’ll recover faster and reduce the chances of reinjuring your elbow.

Alternative Treatments to Complement Tennis Elbow Exercises

While exercises are one of the best ways to recover from tennis elbow, there are also other treatments you can use to help speed up healing and reduce pain. These alternative therapies work alongside your exercise program to provide extra relief and make your recovery more comfortable.

Massage Therapy

Gentle massage therapy can help relieve the tension in your muscles and tendons, improving blood flow and reducing pain. A massage therapist may focus on your forearm and elbow, working on tight areas to make them feel better. You can also try self-massage at home by using your fingers to gently rub the sore spots around your elbow.

Massage helps release muscle knots, improves circulation, and supports healing by reducing the buildup of tightness that can worsen tennis elbow symptoms.

Ice Therapy

Using ice therapy, also called cold therapy, can help reduce swelling and numb the pain in your elbow. Applying ice to your elbow for about 10-15 minutes at a time can lower inflammation and provide relief, especially after exercising.

Here’s how to do it:

1. Wrap an ice pack or a bag of frozen vegetables in a thin towel.
2. Place it on your elbow for no more than 15 minutes.
3. Repeat this 2 to 3 times a day, especially if your elbow feels sore after doing exercises.

Be sure not to put the ice directly on your skin to avoid frostbite.

Anti-Inflammatory Measures

To reduce pain and swelling, some people use anti-inflammatory treatments. Over-the-counter medications like ibuprofen or naproxen can help lower inflammation in the elbow and provide relief. However, it’s always a good idea to talk to your doctor before using medication, especially if you take other medicines.

In addition to medication, there are natural anti-inflammatory options like turmeric or ginger, which can be added to your diet to help reduce inflammation over time.

Rest and Bracing

Sometimes giving your elbow extra rest can help it heal faster. Wearing a brace around your elbow or forearm can take the pressure off your tendons, allowing them to heal more easily. This is especially helpful if you need to do activities that involve repetitive movements while your elbow is still recovering.

By combining these treatments with your regular exercise routine, you’ll be giving your elbow the best chance to heal quickly and comfortably.

Additional Therapeutic Techniques

According to a systematic review, manual therapy and eccentric strength training are among the most effective physiotherapeutic treatment methods for tennis elbow. These approaches not only promote healing but also have a favorable cost-benefit ratio. Furthermore, complementing these techniques with methods such as shockwave therapy or kinesiology taping can lead to better recovery outcomes.

By combining these treatments with your regular exercise routine, you’ll be giving your elbow the best chance to heal quickly and comfortably.

When to See a Professional for Tennis Elbow

While doing exercises and trying home treatments can often help with tennis elbow, sometimes it’s important to see a professional if the pain doesn’t get better. Knowing when to seek help from a doctor or physical therapist can make a big difference in your recovery.

Here are signs that it’s time to see a professional:

1. Pain Doesn’t Improve: If you’ve been doing exercises and home treatments for several weeks and your pain is still the same, or getting worse, it’s a good idea to see a doctor or physical therapist. They can check if something else might be causing your pain.
2. Severe Pain or Weakness: If your pain becomes so bad that it makes daily tasks, like lifting things or even holding a cup, very difficult, it’s time to get help. You may also notice that your grip strength is very weak, and your arm feels more tired than usual.
3. Swelling or Redness: If your elbow is swollen or red, it could be a sign of something more serious, like an infection. This needs to be checked by a doctor right away.
4. Numbness or Tingling: If you feel numbness or a tingling sensation in your hand or arm, it might mean the nerves around your elbow are being affected. A physical therapist can help you with this, or your doctor may want to do more tests.
5. Trouble with Movement: If you can’t move your arm or elbow properly, or if it feels stiff or locked, this is another sign that you should see a professional.

A physical therapist can create a personalized exercise program for you, which may include special techniques and treatments to speed up recovery. In some cases, a doctor may suggest other treatments, like corticosteroid injections or even surgery, but this is usually only for very severe cases.

By paying attention to these signs, you’ll know when it’s time to get professional help and ensure you get the right treatment to heal your tennis elbow.

Conclusion and Recovery Tips for Tennis Elbow

Recovering from tennis elbow takes time, but sticking with a regular exercise program is one of the best ways to heal. By doing the right exercises, you’ll strengthen your forearm muscles, improve flexibility, and reduce the pain in your elbow. Along with exercises, using treatments like ice therapy, massage, and rest can help speed up your recovery.

It’s important to stay patient and consistent. Healing doesn’t happen overnight, but if you keep doing your exercises and take care of your elbow, you’ll start feeling better over time. Remember to avoid overworking your arm and give it time to rest when needed.

With dedication, you can prevent future injuries. By strengthening the muscles around your elbow and learning how to move your arm properly, you’ll reduce the chances of getting tennis elbow again. And if you ever notice the pain coming back, you’ll know how to manage it with the right exercises and care.

Keep in mind that healing is a process, and with the right steps, you can return to your favorite activities pain-free!

FAQs

How long does it take to recover from tennis elbow with exercises?

Recovery time from tennis elbow can vary based on the severity of the condition and adherence to an exercise program. Generally, with consistent stretching and strengthening exercises, most people begin to see improvement within 4 to 6 weeks. However, complete recovery can take several months. It’s important to stay patient and follow a balanced routine.

Can I continue playing sports while recovering from tennis elbow?

It’s best to avoid activities that aggravate your elbow pain, such as playing tennis or other sports that require repetitive arm movements. However, you can engage in low-impact exercises or activities that do not strain the elbow. Always consult with a healthcare professional before resuming sports to ensure you’re ready.

What are the signs that I should seek professional help for tennis elbow?

If you experience severe pain, swelling, or numbness that does not improve with home treatments and exercises, it’s time to consult a doctor or physical therapist. Other signs include difficulty gripping objects, persistent weakness in your arm, or if your symptoms worsen despite following an exercise routine. Early intervention can prevent further complications.