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The 7 Best Tennis Elbow Exercises For Pain Relief

Ever felt a nagging, persistent pain in the outer elbow? In some cases, this can be a sign of lateral epicondylitis, more commonly known as tennis elbow. Tennis elbow is frequently seen in athletes that play racquet sports – like tennis – due to the repetitive movements in the wrist Elbow Wraps.

Keep reading to learn more about tennis elbow, and how to fix tennis elbow with the seven best exercises for pain.

What Is Tennis Elbow?

Tennis elbow is a painful injury that develops from overuse. Although it is common in tennis players, it can be caused by any activity that involves repetitive gripping or twisting movements at the elbow and wrist, including occupations like painting and carpentry. Tennis elbow can impact on quality of life as it limits participation in work, sport, and recreational activities.

How Long Does Tennis Elbow Last?

For most people, symptoms of tennis elbow will usually resolve within 6-12 months. Physiotherapy can accelerate the recovery of tennis elbow and reduce the risk of recurrence. However, if left untreated tennis elbow can become ‘chronic’ and persistent for longer periods.

What Causes Tennis Elbow?

Tennis elbow affects the extensor muscles in the forearm, which extend the wrist and fingers. The extensor muscles originate at the lateral epicondyle, the bony part of the outer elbow, and travel down the back of the forearm to the wrist and hands.

Tennis elbow is an inflammatory response to repetitive overload, where the small tendons of the extensor muscles are repeatedly strained. Without adequate rest, it can cause pain and tenderness in the elbow.

Where Does Tennis Elbow Usually Hurt?

Tennis elbow usually presents as pain over the lateral epicondyle in the elbow, but the pain can also radiate up or down the arm.

What Does Tennis Elbow Feel Like?

How Is Tennis Elbow Diagnosed?

Diagnosis of tennis elbow requires a thorough assessment and physical examination. In some cases, a doctor may request an ultrasound to ensure the correct diagnosis before a treatment plan is implemented.

The best treatment for tennis elbow depends on the cause, severity, and location of symptoms. However, some common treatments may include:

Anti-inflammatories, such as Ibuprofen or Nurofen, are common pain relief medications prescribed by medical practitioners to relieve the symptoms of tennis elbow.

Ice therapy can provide temporary relief for tennis elbow, helping to improve participation in other treatments such as physiotherapy.

While rest can temporarily relieve pain, once loading recommences the pain may return. Therefore, ‘relative rest’ is the more common approach, where the load is reduced but not completely removed, and gentle movements are gradually re-introduced.

In the appropriate circumstances, a doctor may recommend a corticosteroid injection, delivered close to the site of pain to relieve any symptoms. This can help break the pain cycle in the short-term and improve tolerance to other treatments, such as exercise.

Exercise is a vital part of tendon recovery. A physiotherapist may prescribe tennis elbow physical therapy exercises to help recondition the muscles and improve the load capacity of the affected tendon.

How To Treat Tennis Elbow At Home - The 7 Best Tennis Elbow Exercises For Pain Relief

1. Wrist Extension Stretch

To perform the exercise:

Repeat the exercise up to 3 times, with adequate rest in between each set. A physiotherapist may progress the exercise by adding pressure from the other hand.

2. Wrist Range Of Motion

To perform the exercise:

Repeat up to 10 times in each direction, resting as needed. A physiotherapist may progress the exercise by increasing the range or direction of movement.

3. Isometric (Static) Wrist Extension

To perform the exercise:

Repeat up to 5 times, resting in between each set. A physiotherapist may progress the exercise by increasing the weight or length of exercise time.

To perform the exercise:

Repeat up to 5 times. A physiotherapist may progress the exercise by increasing the strength of the exercise.

5. Isotonic (Dynamic) Wrist Extension

To perform the exercise:

Repeat up to 5-10 times. A physiotherapist may progress the exercise by changing the weight or range. If the symptoms are too irritable, the exercise can be completed without a weight.

6. Resisted Wrist Supination (Wrist Turns)

To perform the exercise:

Repeat up to 5-10 times. A physiotherapist may progress this exercise by increasing the weight or number of repetitions. If the symptoms are too irritable, the exercise can be completed without a weight to begin with.

To perform the exercise:

Repeat up to 5-10 times. A physiotherapist may progress this exercise by prescribing a Theraband bar.

Exercise technique and intensity should be closely monitored by the physiotherapist. Adjustments to intensity or duration can be made depending on symptom irritability and pain levels. With the right exercises, tennis elbow can be successfully treated.

Tennis elbow is an overuse injury. Whilst most cases of tennis elbow resolve with time, physical therapy exercises for tennis elbow can help accelerate recovery and improve long-term outcomes. Don’t know what to do for outer elbow pain? Get in touch with our expert physiotherapist for advice!