15 Physical Therapy Exercises For Tennis Elbows: A Step-By-Step Guide

Tennis elbow exercises can help alleviate the excruciating pain you feel. In lateral epicondylitis (tennis elbow), tendons and muscles joined to the elbow are injured due to repetitive use of the forearms, wrists, and arms. The condition is also exacerbated when lifting light objects. If your arm or wrist hurts, stop moving them first. You should then begin doing exercises to restore, rebuild, and strengthen the elbow tendons and muscles. Tennis elbow exercises can relieve inflammation and get you back on track by ending the reoccurrence of the condition. Here are 15 exercises that you can do to relieve your pain. Take a look.

Workout Blueprint: Exercises For Tennis Elbow

• Frequency: Daily
• Benefits: Reduce inflammation and pain and strengthen elbow muscles and tendons.
• Equipment Needed: 1-2 pounds dumbbells, towel, sponge ball, resistance band.
• Space Required: Small area
• Assistance Required: Yes, for certain exercises.
• Who Should Avoid: Anyone who experiences extreme pain or discomfort during these exercises.

What Causes Tennis Elbow?

Here are some common causes for tennis elbow (1):

• Repetitive twisting of your forearm
• Activities that involve repeated bending of the elbow, such as playing violin
• Repeated use of hand tools like scissors or gardening shears
• Using plumbing tools
• Activities that involve repetitive wrist movements, such as typing or using a computer mouse
• Playing racket sports like tennis, squash, or badminton
• Using improper technique while using equipment
• Weak forearm muscles
• A previous injury to your forearm or elbow
• Genetic predisposition

While medication and resting may help relieve pain, certain exercises may also help reduce swelling, speed up recovery and prevent recurrence. Check them out in the next section.

Top 15 Exercises For Tennis Elbows

1. Wrist Curls

Wrist curls are extremely helpful

in reducing tennis elbow pain. They work on the forearm muscles and the tendons. This exercise is easy and can be performed at home or office. Here are the steps.

How To Do

Step 1 – Place your right forearm on a table, with your hand hanging over the edge of the table, and your palm facing the ceiling.
Step 2 – Place a 1-pound weight in your hand.
Step 3 – Carefully raise and lower the weight without moving your forearm from the table.
Step 4 – Repeat this 10-12 times.
Step 5 – Repeat the above steps with your left hand.

Precaution

Make sure not to use a weight of more than 1-2 pounds. Using a weight of more than 2 pounds may aggravate the pain.

Tip

If you don’t have weights, you can fill water in a bottle and use it.

Quick Tip

If you don’t have dumbbells, you can use a paperweight or a weighted ball to perform this exercise.

2. Wrist Turn

This exercise helps relieve tension from the forearm muscles and relaxes them.

This is a very convenient exercise as you can do it at any time of the day, and anywhere! Here is how to do it.

How To Do

Step 1 – Bend your left elbow at 90 degrees with your palm facing upwards.
Step 2 – Slowly turn your wrist towards the right, and let your palm face downwards.
Step 3 – Hold for 5 seconds and slowly release.
Step 4 – Do this 10 times.
Step 5 – Repeat the above steps with your right hand.

Precaution

Do not repeat this exercise more than 10 times.

Tip

This exercise will also help you relieve anxiety.

Do it with both the hands and start downward to upward. Hold and count the 5 seconds with your palm upward.

3. Wrist Flex

This is one of the best exercises for strengthening, relaxing, and healing your forearm muscles and wrist and elbow tendons.

Here is how you should do it.

How To Do

Step 1 – Stretch your right arm in front of you, with your palm facing down.
Step 2 – Cusp your right hand fingers with your left hand and gently press it down.
Step 3 – Hold for 15 seconds. Pull your wrist up.
Step 4 – Hold for 15 seconds and then release.
Step 5 – Repeat this with your left hand.

Precaution

Do not pull up or push down your wrist too hard to prevent further injury.

Tip

In case of severe injury, keep your hands dangling over the edge of the table and then do the wrist flex exercise.

4. Fist Clench

This is a forearm strengthening exercise that can also help relieve a tennis elbow. Here is how to do it.

How To Do

Step 1 – Roll a towel and hold it in your right hand.
Step 2 – Place your right hand on a table.
Step 3 – Now, gently squeeze the towel and hold it for 10 seconds.
Step 4 – Release and repeat 10 times.
Step 5 – Repeat the steps with your left hand.

Precaution

Do not hold the towel too tight to prevent injuries.

Tip

You can also perform this exercise with a soft ball.

Quick Tip

If you don’t have a towel, you can roll up a thick cotton T-shirt or a sweatshirt to use instead.

5. Wrist Deviation

Wrist deviation is one of the wrist and forearm exercises that will help strengthen the muscles and tendons. Here is how you can do it.

How To Do

Step 1 – Place your right hand on a table with your palm over the edge.
Step 2 – Hold out your hand like you are going to shake hands with someone.
Step 3 – Now, move your wrist up and down.
Step 4 – Repeat this 10-12 times.
Step 5 – Repeat the above steps with your left hand.

Precaution

Be gentle when you do this exercise to prevent further wear and tear in the tendons attached to your wrist bones.

Tip

You can hold a spoon with your hand while doing this exercise to support your hand.

6. Towel Twist

This is a strengthening exercise that works on the wrist extensors and wrist flexors. Follow these steps to do it correctly.

How To Do

Step 1 – Sit on a chair and hold a towel with both your hands. Ensure your shoulders are relaxed.
Step 2 – Twist the towel with both your hands in opposite directions as if you are trying to wring it.
Step 3 – Hold it for 3-5 seconds.
Step 4 – Repeat this 10-12 times.

Precaution

Avoid wringing the towel too hard.

Tip

You can use a sponge towel to do this exercise.

7. Supination With Dumbbell

The supinator muscle helps you to turn your palm upwards. It is also the muscle that is the most affected in a tennis elbow injury. This is an effective injury rehabilitation exercise to relax and strengthen the supinator muscle.

How To Do

Step 1 – Sit on a chair, rest your elbow on your knee, and hold a 1-pound dumbbell vertically in your hand.
Step 2 – Rotate your wrist and turn your palm up.
Step 3 – Rotate your wrist again and bring your palm down.
Step 4 – Repeat this 15-20 times.
Step 5 – Repeat these steps with your other hand.

Precaution

Make sure you use a dumbbell that does not weigh more than 1-2 pounds.

Tip

You can rest your hand on a table while doing this exercise.

8. Ball Squeeze

This is an excellent exercise to get your muscles and tendons working properly again. It helps to strengthen the muscles involved in the movement of the wrist. Here is how to do it.

How To Do

Step 1 – Sit on a chair and hold a sponge physiotherapy ball in the affected hand.
Step 2 – Squeeze it and hold it for 3 seconds. Release.
Step 3 – Repeat 10 times.

Precaution

Make sure not to overdo this exercise to prevent injury.

Tip

You can also perform this exercise while you are standing.

9. Bicep Curls

This is an excellent way to strengthen your biceps and the muscles near the elbow. Here is how to do it.

How To Do

Step 1 – Sit with your legs spread and your right elbow on your right thigh.
Step 2 – With your forearm horizontal to your thigh, hold 1-2 pounds weight.
Step 3 – Slowly bring the weight towards your chest.
Step 4 – Repeat this 10-12 times.

Precaution

Do not overdo it or use heavy weights.

Tip

You can use a bottle filled with water to perform this exercise.

10. Elbow Bend

The elbow bend is a relaxing exercise and helps to release the tension around your elbow and forearms. Here is how you should do it.

How To Do

Step 1 – Stand straight with your legs shoulder-width apart.
Step 2 – Slowly bend your elbow and move your arms upwards to touch your shoulder.
Step 3 – Hold for 10-15 seconds.
Step 4 – Slowly lower them.
Step 5 – Repeat this 10 times.

Precaution

Avoid doing it at a fast pace.

Tip

If you have recovered about 90%, you may use a 1-pound weight.

11. Drawing The Sword

This is a resistance band exercise for elbow pain and tennis elbow. It works on your triceps, shoulders, wrist flexors, and forearm muscles. Here are the steps to do it correctly.

How To Do

Step 1 – Hold one edge of the resistance band with the feet on the uninjured elbow side.
Step 2 – Hold the other end with the hand affected by tennis elbow.
Step 3 – Imagine you are drawing a sword, and pull the resistance band up and outwards.
Step 4 – Repeat this 10 times.

Precaution

Do not rush this exercise.

Tip

You can buy the resistance band online at great discounts!

Tony Bapuji, a lifestyle blogger, shares how he manages tennis elbow. He writes, “My first physiotherapist gave me some exercises with a resistance band. These worked at first. I also got relief by wrapping my elbow in a small, damp tea towel heated in a microwave (i).” However, he did not keep up with it diligently and it eventually did not work out for him. Now he has turned to isometric exercises, shoulder strengthening with dumbbells, and wrist and bicep curls.

This shows that one might have to try a few different combinations of exercise to see what works for their specific case of tennis elbow.

12. Tricep Stretch

This is a good rehabilitation exercise for an elbow injury. Here is how you should do it.

How To Do

Step 1 – Bend your elbow and pull your arm up and backward.
Step 2 – Use your other hand to place it on your injured elbow. Apply gentle pressure on it and pull it backward.
Step 3 – Hold it for 5 seconds and release.
Step 4 – Repeat this 10 times.

Precaution

Avoid putting too much pressure.

Tip

You may use weights if you have recovered about 80-90 %.

13. Finger Extension

This is a simple yet great exercise to strengthen your wrist, forearm, elbow, and arm muscles. Here is how to do it correctly.

How To Do

Step 1 – Make a beak shape with your fingers.
Step 2 – Place a rubber band over the finger to hold them together.
Step 3 – Now move your fingers inward and outward.
Step 4 – Repeat this 10 times.

Precaution

Do not rush this exercise or overdo it.

Tip

Use a broad rubber band for better support.

14. Isometric Wrist Extension

Isometric exercises

are also great for treating tennis elbow. You need a partner for this elbow strengthening exercise. Here are the steps.

How To Do

Step 1 – Position your forearm at a right angle to your arm, with your palm facing down.
Step 2 – Ask your partner to place his/her palm over yours.
Step 3 – Now, force your palm upwards and let your partner resist that force by applying downward pressure on your palm.
Step 4 – Hold it for 5-7 seconds and then release.
Step 5 – Repeat this 10 times.

Precaution

Do not put too much pressure or force while doing this exercise.

Tip

You can also place your hand underneath a table and perform this exercise.

15. Partner Tennis Elbow Stretch

Last, but not the least, this elbow stretching exercise will help strengthen the tendons and muscles around your elbow and forearms. Here is how to do it. If you attend physical therapy for tennis elbow, you can ask your physiotherapist to help you complete this exercise.

How To Do

Step 1 – Lie down and place your arm to the side.
Step 2 – Rotate your arm inward.
Step 3 – Now, take the help of your partner to flex your wrist downward.
Step 4 – Hold it for 10-20 seconds.
Step 5 – Repeat this 10 times.

Precaution

Be gentle on your wrist and do not overdo it.

Tip

Do this exercise 3 times a day for better results.

It is important to understand the significance of proper technique and form before starting any of these exercises. Proper form ensures that you are focusing on the appropriate muscles and tendons, not overstretching your elbow joint, and lowering the possibility of further injury. Improper technique may worsen the condition, resulting in additional pain and a slower rate of healing. You can increase the efficiency of each workout and encourage healing by concentrating on controlled movements, maintaining proper posture, and utilizing the proper amount of resistance.

Caution: Many people get confused between golfers and tennis elbow issues. Do not practice golfers elbow exercises to treat a tennis elbow issue without consulting your doctor or physiotherapist first. Similarly, avoid using tennis bursitis exercises or tennis tendonitis exercises to manage a tennis elbow issue.

Infographic: Top 7 Physical Therapy Exercises For Tennis Elbow

Lateral epicondylitis or tennis elbow is inflammation in tendons and muscles associated with the elbow that occurs due to constant use of the forearms and wrists. It can also occur while lifting weights during training. However, there are exercises that can help alleviate the pain and restore normal function. The following infographic contains the top 7 exercises that may be especially beneficial for it. Take a look!

Illustration: StyleCraze Design Team

Frequently Asked Questions

What exercises should I avoid with a tennis elbow?

Avoid any movement that can strain your elbow flexors. For instance, you should take a break from barbell curls, chin-ups, or bench presses. Instead, opt for wrist-strengthening exercises like wrist curls, rolls, and stretches to strengthen your wrist and forearm muscles slowly.

Are push-ups okay with tennis elbow?

No. Doing push-ups with a tennis elbow is not advisable as it can further aggravate your injury.

Can I continue to lift weights with a tennis elbow?

Yes. You can continue to lift weights with a tennis elbow as long as you ensure that it doesn’t strain your elbow and is pain-free.

Discover the 5 best exercises for tennis elbow! Click on this informative video to help get relief from the pain caused by this condition.

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Reviewer Author Editor Fact Checker

Dr. Sudhansu SinghBPT

   

Dr. Sudhansu Singh is a Physiotherapist, Sports and Musculoskeletal Physiotherapist, and Neuro Physiotherapist with 8 years of experience. He is a member of the Federation of Indian Manual Therapists (FIMT) and an active member of the Delhi Council of Physiotherapy and FIMT Australia Association.

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Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach. She is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural curiosity for science.

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