top of page

Easing Tennis Elbow with 5 Effective Exercises

Exercises to Ease Tennis Elbow

Tennis elbow, also known as lateral epicondylitis, is a common condition that causes pain and tenderness on the outer part of the elbow. This injury is not limited to tennis players but can affect anyone who repetitively uses their forearm muscles.


Fortunately, there are a variety of exercises that can help ease the pain and discomfort associated with tennis elbow. In this article, we will explore five effective exercises that can be incorporated into your daily routine to help manage and alleviate the symptoms of tennis elbow.


5 exercises for easing tennis elbow


1. Wrist Extensor Stretch

One of the primary causes of tennis elbow is overuse and strain on the wrist extensor muscles. This exercise can help stretch and strengthen these muscles to alleviate pain and improve mobility in the elbow.


How to do it:

Start by extending your affected arm out in front of you with the palm facing down. Use your other hand to gently bend your wrist downward, feeling a stretch in the forearm. Hold this position for 15-30 seconds, then release. Repeat this stretch 3-5 times, multiple times a day to help loosen up the tight muscles in the forearm.


2. Eccentric Wrist Extension

Eccentric exercises are beneficial for strengthening the muscles without causing further irritation. This specific exercise targets the wrist extensors, which are commonly affected in tennis elbow cases.


How to do it:

Hold a light dumbbell or a can of soup in your hand with your palm facing down. Slowly lower the weight towards the ground, taking 3-5 seconds to complete the motion. Use your other hand to bring the weight back up to the starting position. Perform 2-3 sets of 10-15 repetitions, ensuring a controlled and smooth movement throughout the exercise.


3. Forearm Pronation and Supination

This exercise focuses on strengthening the muscles that control the rotation of the forearm, which can help improve grip strength and reduce strain on the elbow joint.


How to do it:

Hold a light dumbbell or a small weight in your hand with your elbow by your side at a 90-degree angle. Slowly rotate your forearm to turn your palm up (supination), then rotate it back to the starting position with the palm facing down (pronation). Perform 2-3 sets of 10-15 repetitions on each arm, focusing on controlled movement and a full range of motion.


4. Wrist Flexor Stretch

In addition to the wrist extensors, the wrist flexor muscles also play a role in the development of tennis elbow. Stretching these muscles can help alleviate tension and improve flexibility in the forearm.


How to do it:

Extend your affected arm out in front of you with the palm facing up. Use your other hand to gently bend your wrist downward, feeling a stretch in the inner part of the forearm. Hold this position for 15-30 seconds, then release. Repeat this stretch 3-5 times, several times a day to help relax the tight muscles in the forearm.


5. TheraBand Flexbar Exercises

TheraBand Flexbar exercises are specifically designed to target the forearm muscles and improve grip strength, making them an excellent choice for individuals suffering from tennis elbow.


How to do it:

Grasp the TheraBand Flexbar with both hands and twist it in a controlled manner, working against the resistance of the bar. Perform 2-3 sets of 10-15 repetitions on each arm, focusing on maintaining proper form and technique throughout the exercise. Gradually increase the resistance of the Flexbar as your strength improves to continue challenging your muscles.


Conclusion

In conclusion, incorporating these five exercises into your daily routine can help alleviate the pain and discomfort associated with tennis elbow. It is essential to perform these exercises regularly and with proper form to achieve the best results. Remember to start with lighter weights and gradually increase the intensity as your strength improves.


Additionally, if you experience persistent or severe pain, it is recommended to consult with a healthcare professional for a proper diagnosis and treatment plan tailored to your specific needs. By taking proactive steps to strengthen and stretch the muscles surrounding the elbow joint, you can effectively manage and potentially overcome the tennis elbow, allowing you to return to your favorite activities with minimal discomfort.

6 views0 comments

Comments


bottom of page