Tennis Elbow Rehabilitation: 10 Exercises
The best thing to do if you have tennis elbow is to rest your arm. Once the pain begins to subside, you should do some exercises in order to improve your range and prevent the injury. Here are some exercises that may help:
- Wrist Curls
Tennis elbow can be prevented by performing wrist curls to strengthen the muscles around the elbow.
- Sit with your palm facing up, and your forearm on your thigh.
- Use the other hand to grasp a dumbbell.
- Slowly curl up your hand, contracting your forearm muscles.
- Hold for two counts and then slowly lower yourself back down.
- Repeat 10-15 times.
This exercise can be done standing. Start by extending your arm straight out in front of yourself, palm facing up. Use your other hand again to hold dumbbells or weights. As you curl your hand towards your shoulder, squeeze your forearm muscles. Hold for two counts and then lower yourself back down.
2. Eccentric wrist Extension
Tennis elbow can be treated with eccentric wrist extension. This involves slowly extending your wrist while applying resistance to your fingers.
- Start in the same place as you did for wrist curls.
- Use your good arm to lower the weight slowly while your injured one resists.
- Do 3 more sets of 10 reps.
This exercise helps to strengthen and stretch the muscles and tendons of the forearm. It can reduce pain and improve functionality.
3. Wrist Flexion
Wrist flexion is one of the most effective exercises for tennis elbow. This exercise strengthens and stretches the muscles and tendons in the elbow area, which helps relieve pain and prevents further injury. How to do the exercise
- Stand or sit with your palm facing up and extend your arm in front of yourself.
- Use the other hand to bend your wrist gently back and forth. Move slowly and smoothly initially.
- Increase the speed and range of movement as you become more familiar with the movement.
- Repeat 10-15 repetitions each side in 2-3 sets.
If this exercise worsens your symptoms, consult with a doctor or physical therapist to find out other options.
4. Forearm flexor stretch
Tennis elbow can be relieved by a forearm stretch. To perform a forearm flexor stretch,
- Your palm should be facing downward as you extend your arm.
- Your fingers should be bent back towards your wrist using your other hand.
- Repeat the stretch 3 times.
Stretching the forearm muscle can relieve pain from tennis elbow and increase range of motion. Try a forearm-flexor stretch the next time you experience pain on your outside elbow.
5. Forearm pronation
Tennis elbow is commonly treated by forearm pronation. It is believed that pronating the forearm will allow the muscles and tendon in the elbow to better absorb shocks and reduce stress. Some evidence suggests that pronating the forearm can reduce pain and improve function among people with tennis elbow. It is unclear how long this treatment will last.
Tennis elbow is treated with forearm pronation. This exercise requires you to hold your forearm pronated and move your hand slowly back and forth. This exercise can relieve elbow pain by stretching the muscles and tendons in the area.
6. Forearm extensor stretch
Tennis elbow can be relieved by a simple stretch of the forearm extensors. Stretch your forearm extensors.
- Your palm should be facing down.
- Gently pull your fingers towards your body with your other hand until you feel the stretch in your forearm muscles.
- Repeat the stretch 3 times.
7. Ball squeeze
Tennis elbow can be relieved by a simple home exercise. This exercise is called ball squeeze. How to do it?
- Stand or sit with your arm extended and palm facing up.
- Place a small round in your hand and squeeze as hard as possible for 10 seconds.
- Relax your hands for 10 seconds, then repeat this process 10 times.
- This exercise can be repeated as often as necessary.
- You can also try to squeeze the ball for 10 seconds, but if that is too painful you could hold the ball in your hand and make a fist instead.
8. Biceps Curl
Tennis elbow can be relieved by the biceps curl. The biceps curl works the muscles on the forearm which can reduce the stress placed on the elbow joint. To do a biceps curl,
- Hold a dumbbell with each hand while standing shoulder-width apart.
- Start by placing your elbows on your sides and palms facing outward.
- Keep your palms facing outwards throughout the entire movement.
- Then, reverse the motion by lowering the weights to your side.
- Do three sets with 10-12 repetitions.
Stop the exercise if you experience any elbow pain. Consult a doctor or therapist for advice before continuing.
9. Triceps stretch
This triceps stretching is perfect for tennis elbow. No equipment is needed to do this simple stretch. Start by putting your feet together.
- Standing with your feet at shoulder width apart, raise one arm above the head.
- Use your other hand to gently pull your elbow toward your head.
- You should feel an increase in tension at the back of your upper arms.
- Repeat the stretching on both sides.
Breathe deeply while stretching. It’s normal to feel a slight pulling sensation. However, it shouldn’t be painful. If you feel pain, then ease off on the stretch.
10. Hammer curls
Hammer curls are one of the best exercises to treat tennis elbow. This exercise strengthens the muscles and tendons of the forearm, elbow and wrist. It can reduce or prevent tennis elbow pain. How to do hammer-curls:
- Begin by standing up with your feet at shoulder width apart and your arms to your sides.
- Curl your right arm so the dumbbell is near your shoulder.
- Keep your elbows close to your sides and avoid swinging the dumbbell.
- Return the weight to its original position by lowering it slowly.
- Repeat the same with your left arm. Repeat 8-12 times on each side.
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