Best exercises for tennis elbow

Scroll down for exercises for tennis elbow.

Includes stretching & strengthening exercises with a convenient tennis elbow exercise chart at bottom of the page.

Preceding the exercises is a brief description of tennis elbow, including tips for prevention & non exercise recommendations.

We also recommend our 2 sister sites which detail how to treat the pain of common injuries with water & with natural herbs.
Click to go from tennis elbow exercise 2 treating pain w/water.

Click to go from exercises 4 tennis elbow to treating pain w/ herbs

Cause, symptoms, prevention of tennis elbow

Tennis elbow is termed an “overuse injury” because it’s caused by repeated contraction of the forearm muscles used in tennis.

This results in inflammation or micro tears in forearms tendons.

Tennis elbow can be caused by several activities that require repeated arm motions such as using a hammer, screwdriver, painting etc. Often, the problem lies in using poor form while performing such activities.

Symptoms include radiating pain from outer elbow to forearm & wrist, tenderness, weak grip, pain when shaking hands or turning doorknob.

Prevention includes improving form in mentioned activities, strengthening hands, wrist & forearms, warming up and icing down elbow after exertion. Performing exercises below can be a good preventive.

Tennis elbow can usually be prevented or corrected with just a little guidance and consistently following recommendations. However, you need to seek medical advice if elbow is hot & you have fever, can’t bend elbow, elbow appears deformed or you suspect other damage.

You can minimize symptoms & treat condition by doing the following:

1) Rest injured elbow until symptoms improve.

2) Ice elbow after activity.

3) Compress area with wrap or bandage. Can even do this while engaging in activity.

4) Elevating elbow above heart to keep swelling & inflammation down.

Above recommendations should be applied before exercises if pain is mild to moderate.

As pain subsides the following exercises tennis elbow should help you prevent or reduce future injury.

You may do the stretching exercises right away. You may do the strengthening exercises when stretching is nearly painless.

Stretching can be done daily. Strength should be done 2 - 3x weekly.

Stretching exercises for tennis elbow

With uninjured hand, help to bend the injured wrist down by pressing the back of your hand & holding it down for 15 to 30 seconds. Next, stretch the hand back by pressing the fingers in a backward direction. Hold for 15 to 30 seconds & 3 sets. Keep your elbow straight during this exercise.

With your elbow bent 90°, turn your palm upward & hold for 5 seconds. Slowly turn your palm downward and hold for 5 seconds. Keep elbow at your side and bent 90° throughout this exercise for 3 sets of 10.

Gently bring your palm up toward your shoulder & bend your elbow as far as you can. Then straighten your elbow as far as you can for 3 sets, 10 times.

The following exercises for tennis elbow should never be done when pain is moderate to acute.

Tennis elbow exercises to strengthen elbow

Hold a soup can or hammer handle in your hand, palm facing down. Slowly bend your wrist upward. Slowly lower the weight down into the starting position for 3 sets of 10. Gradually increase the weight of the object you are holding.

Put your wrist in the sideways position, thumb up. Hold a can of soup or a hammer handle & gently bend your wrist up, thumb reaching toward the ceiling. Slowly lower to the starting position. Do not move your forearm throughout this exercise. Do 3 sets of 10.

Hold a soup can or hammer handle in your hand and bend your elbow 90°. Slowly rotate your hand with your palm upward and then palm down for 3 sets of 10.

Wrist extension (with broom handle): Stand up & hold a broom handle in both hands. With your arms at shoulder level, elbows straight and palms down, roll the broom handle backward in your hand as if you are reeling something in using a broom handle. Do 3 sets of 10. Exercises for tennis elbow (strengthening) should be done 3x weekly. Build up in weight, sets & repetitions. Can start with one set, at weight you can do 10 times without too much discomfort.

Convenient chart of exercises 4 tennis elbow

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