Tennis elbow causes sharp, nagging pain outside the elbow. It stems from overuse of the forearm muscles, often through repeated grip or wrist movement. Many suffer from it — not just tennis players. Pain strikes during simple tasks like lifting a mug, turning a key, or shaking hands.
But recovery is possible. This guide shares the safest and most effective tennis elbow treatment exercises. With the right moves and patience, you can rebuild strength and reduce discomfort. You’ll also learn how to avoid pain in the future through smart changes in movement.
What Is Tennis Elbow?
Understanding the Injury
Tennis elbow, or lateral epicondylitis, happens when the tendons that link your forearm muscles to your elbow get sore, torn, or weak. Playing sports, typing, lifting, or using tools too much can spark this painful injury. Even simple tasks like gardening or carrying bags can tug on the tendons and cause trouble.
Symptoms include:
● Pain or burning on the outside of your elbow
● A weak grip when holding things
● Discomfort when lifting, gripping, or bending your wrist
● A stiff or achy feeling in your elbow
● Tenderness when you touch the sore spot
Goals of Elbow Pain Treatment
Why Exercise Matters?
Exercise plays a big role in elbow pain treatment. It:
● Reduces pain by improving blood flow
● Rebuilds strength and support in forearm muscles
● Restores movement and confidence
● Prevents long-term weakness or re-injury
Start slow. Do each exercise with control. Stop if pain spikes.
Stage 1: Gentle Stretches
Stretching comes first. It eases stiffness and prepares your elbow for strength training later.
1. Wrist Extensor Stretch
How to do it:
Straighten your arm in front of you, palm facing down.
Use the other hand to pull your fingers down and back gently.
Hold the stretch for 20–30 seconds.
Repeat 3 times.
Why it works: This stretch targets the inflamed tendon area directly.
2. Wrist Flexor Stretch
How to do it:
Stretch your arm out with the palm facing up.
With your other hand, press the fingers down and back.
Hold for 20–30 seconds.
Repeat 3 times.
Why it works: It balances the forearm muscles by lengthening the underside.
3. Elbow Circles
How to do it:
Bend your elbow to 90 degrees.
Slowly draw circles with your hand, keeping the elbow still.
Rotate both clockwise and counterclockwise.
Do 10 times in each direction.
Why it works: This gentle move loosens the joint and increases fluid movement.
Stage 2: Strengthening Exercises
Once pain fades and movement returns, begin light strengthening. Use a soft ball, resistance band, or small weight (0.5–1 kg).
1. Wrist Extension with Weight
How to do it:
Sit with your forearm resting on a table, palm down.
Hold a light dumbbell or water bottle.
Slowly lift your hand, then lower it back down.
Do 10–15 reps, 2–3 sets.
Why it works: It builds strength in the wrist extensors — the injured group.
2. Wrist Flexion with Weight
How to do it:
Rest your forearm on a table, palm facing up.
Hold a small weight.
Curl your wrist up, then return.
Do 10–15 reps, 2–3 sets.
Why it works: This move trains the opposite muscle group, bringing balance.
3. Forearm Supination and Pronation
How to do it:
Hold a hammer or stick vertically with the elbow bent at 90 degrees.
Slowly rotate your palm up, then down.
Keep your elbow tucked at your side.
Repeat 10 times in each direction.
Why it works: Twisting trains small stabilising muscles often missed in other moves.
4. Finger Extension with Rubber Band
How to do it:
Wrap a rubber band around all five fingertips.
Spread your fingers apart against the band’s pull.
Hold briefly, then release.
Repeat 10–15 times.
Why it works: This simple tool builds grip control without strain.
5. Towel Twist
How to do it:
Roll a towel into a tube.
Hold both ends and twist in opposite directions.
Do 10 reps clockwise, then anti-clockwise.
Avoid pain.
Why it works: It mimics real-life grip tasks like wringing cloth or opening jars.
Stage 3: Functional and Daily Activities
1. Modified Push-Ups (Wall or Table)
How to do it:
Stand facing a wall or table.
Place hands shoulder-width apart.
Slowly lower your body, then press back up.
Keep elbows close to your sides.
Start with 5 reps, and increase as strength grows.
Why it works: Push-ups improve whole-arm coordination and elbow control.
2. Theraband Row
How to do it:
Tie a resistance band to a door handle.
Stand tall, hold both ends and pull toward your ribs.
Squeeze shoulder blades together.
Repeat 10–15 reps.
Why it works: Rows strengthen back and shoulder support, which helps arm use.
Lifestyle Tips for Faster Recovery
1. Ice the Area
● Place a cold pack softly on your elbow for 10–15 minutes, 2–3 times a day. Let the coolness chase away swelling and calm the ache. Wrap the pack in a cloth so your skin stays safe.
2. Use a Brace or Strap
● Slide on a forearm strap to give your elbow a little break. It eases the pull on your tendons while you move. But don’t wear it too long — your muscles still need to stay strong.
3. Rest but Don’t Stop
● Sitting still too much makes muscles feel stiff and sluggish. Keep moving, but skip anything that makes your elbow throb. If something hurts, switch how you hold it or try gentler tools to make things easier.
4. Adjust Your Grip
● Hold tools or sports gear like you're holding a feather, not a rock. Squeezing too tightly tugs on your tendons. A soft, easy grip protects your elbow and keeps pain away.
5. Stretch Before Use
● Before you get busy, wake up your wrist and elbow with slow, gentle stretches. Stretching helps your muscles loosen up and move smoothly. A quick warm-up can keep your elbow feeling happy and strong.
When to Seek Help?
If pain lingers after two weeks of home care or worsens, see a physiotherapist or doctor. You may need more advanced tennis elbow treatment.
Signs that need medical review:
● Severe pain
● Swelling or heat
● Numbness or tingling
● Loss of arm strength
How Long Does Recovery Take?
Recovery depends on:
● How early do you start treatment?
● How often do you stretch and strengthen?
● Whether you avoid harmful movements.
Mild cases recover in 4–6 weeks. Moderate cases may need 8–12 weeks. Some long-term cases take up to 6 months with regular care.
Prevention After Healing
● Keep stretching daily
● Continue strength work once or twice a week
● Use correct posture for lifting or gripping
● Avoid back-to-back repetitive tasks
● Take breaks during long work or play sessions
Conclusion
Tennis elbow may take time to feel better, but small steps each day help you heal. Gentle movements wake up your muscles, making them stronger without needing injections or surgery. These simple exercises ease the ache, rebuild strength, and teach your arm to move without pain.
Be kind to your elbow. Let it rest when it needs to, and cheer it on when it feels stronger. Even the tiniest progress means you’re getting better.
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