Tennis elbow affects up to 3% of adults each year, making it one of the most common arm injuries (American Academy of Orthopaedic Surgeons). This painful condition doesn’t just happen to tennis players – it can strike anyone who does repetitive arm motions.
The right exercises and physiotherapy can significantly reduce tennis elbow pain and help you get back to normal activities faster. Simple stretches and strengthening moves target the exact muscles causing your discomfort. These exercises work by improving blood flow and rebuilding strength in your forearm.
You don’t have to live with constant elbow pain! Professional physiotherapy combined with targeted exercises offers a proven path to recovery. We’ll show you specific techniques that work and explain how physical therapy supports your healing process.
Exercises to Relieve Tennis Elbow
Specific exercises target the forearm muscles and tendons affected by tennis elbow, helping reduce pain and restore normal function. These movements focus on strengthening weak muscles, improving flexibility, and gradually rebuilding your arm’s ability to handle daily activities.
Wrist Extension and Flexion Movements
Start with basic wrist movements to gently activate your forearm muscles. Sit in a chair with your affected arm resting on a table.
Wrist Extension Exercise:
- Place your forearm flat on the table with your wrist hanging over the edge
- Let your hand drop down naturally
- Slowly lift your hand up toward the ceiling
- Hold for 2-3 seconds, then lower slowly
Wrist Flexion Exercise:
- Turn your arm over so your palm faces up
- Let your hand drop down below the table edge
- Curl your wrist up toward your forearm
- Hold briefly, then return to start position
Do 10-15 repetitions of each movement. Perform these exercises 2-3 times daily.
The key is controlled movement! Don’t rush through these exercises or use jerky motions.
Eccentric Strengthening for the Forearm
Eccentric exercises focus on the lengthening phase of muscle contractions. These movements are particularly effective for tennis elbow recovery.
Eccentric Wrist Extension:
- Hold a light weight (1-2 pounds) in your affected hand
- Use your other hand to help lift the weight up
- Remove the helping hand and slowly lower the weight using only the affected arm
- Take 3-5 seconds to lower the weight completely
Resistance Band Eccentric Exercise:
- Attach a resistance band to a doorknob
- Hold the band with your palm facing down
- Pull the band toward you with both hands
- Release your good hand and slowly let the affected arm return to start position
Start with 10 repetitions twice daily. Gradually increase to 15-20 repetitions as your strength improves.
You should feel mild discomfort during these exercises, but stop if you experience sharp pain.
Grip Strength Improvement Techniques
Tennis elbow often weakens your grip strength. These exercises help rebuild that important function.
Tennis Ball Squeeze:
- Hold a tennis ball in your affected hand
- Squeeze firmly for 5 seconds
- Release slowly
- Repeat 10-15 times
Finger Extensions with Rubber Band:
- Place a rubber band around all five fingertips
- Spread your fingers apart against the band’s resistance
- Hold for 3 seconds, then relax
- Complete 10-12 repetitions
Towel Wringing Exercise:
- Hold a small towel with both hands
- Twist the towel as if wringing out water
- Use both directions – toward you and away from you
- Perform 10 twists in each direction
Practice these grip exercises daily. Your grip strength directly affects how well your elbow functions during daily tasks.
Forearm and Wrist Stretching Routines
Stretching reduces tension in tight forearm muscles and improves flexibility.
Wrist Extensor Stretch:
- Extend your affected arm straight out
- Point your fingers toward the floor
- Use your other hand to gently pull your fingers toward your body
- Hold for 30 seconds
Wrist Flexor Stretch:
- Extend your arm with palm facing up
- Point your fingers toward the floor
- Gently pull your fingers back with your other hand
- Hold for 30 seconds
Prayer Stretch:
- Press your palms together in front of your chest
- Lower your hands while keeping palms together
- Stop when you feel a gentle stretch in your forearms
- Hold for 20-30 seconds
Repeat each stretch 2-3 times. Stretching should feel comfortable, never painful.
Perform these stretches before and after your strengthening exercises for best results.
How Physiotherapy Supports Tennis Elbow Recovery
A physiotherapist creates a structured plan that targets your specific pain points and movement problems. They also teach you proper techniques to avoid making the injury worse in the future.
Benefits of Guided Exercise Programs
Working with a physiotherapist gives you a clear roadmap to recovery. They know exactly which exercises work best for tennis elbow at different stages of healing.
Your physiotherapist will start with gentle movements when your pain is severe. These might include simple wrist rotations or light stretching. As you get better, they add stronger exercises.
Professional guidance prevents common mistakes that can slow your recovery:
- Doing exercises too hard or too fast
- Skipping important warm-up steps
- Using wrong form that hurts other body parts
- Stopping exercises too early
A physiotherapist watches how you move and fixes problems right away. This saves you weeks of doing exercises the wrong way.
They also track your progress with specific tests. You’ll know exactly how much stronger your arm gets each week!
Personalized Treatment Approaches
Every person’s tennis elbow is different. Your physiotherapist looks at your job, hobbies, and daily activities to create the right plan for you.
Office workers need different exercises than construction workers. Tennis players have different needs than people who got injured from typing.
Your treatment plan might include:
- Specific exercises for your weak muscles
- Stretches for your tight areas
- Equipment recommendations for your work setup
- Activity changes to reduce strain
A physiotherapist also considers your pain level and healing speed. Some people need gentler approaches that take longer. Others can handle more intense exercises sooner.
They adjust your program every few visits based on how you’re responding. This flexibility helps you recover faster than following a generic exercise list.
Preventing Future Flare-Ups
Your physiotherapist teaches you warning signs to watch for before pain gets bad again. Early action can stop a minor ache from becoming a major injury.
They show you maintenance exercises to keep doing after you feel better. These keep your muscles strong and flexible long-term.
Key prevention strategies include:
- Proper warm-up routines before activities
- Ergonomic improvements for work or sports
- Technique corrections for repetitive motions
- Strength exercises for supporting muscles
You’ll learn how to modify activities when you feel early symptoms. This might mean taking breaks during long computer sessions or adjusting your tennis grip.
Regular check-ins with your physiotherapist help catch problems early. Many people schedule monthly visits even after recovery to stay on track.
Relieve Your Tennis Elbow Today
You don’t have to live with tennis elbow pain! Simple exercises can help reduce your discomfort and get you back to normal activities.
Start with these gentle movements:
• Wrist flexor stretch – Hold your arm straight and pull your hand back gently • Tendon glides – Move your fingers up and down slowly • Eccentric strengthening – Lower weights slowly to build strength
Rest is important too. Avoid activities that make your pain worse.
Ice can reduce swelling and pain. Apply ice for 15-20 minutes several times per day. Heat may help before you exercise.
Your exercise routine should include:
- Stretching exercises (2-3 times daily)
- Strengthening exercises (every other day)
- Range of motion movements
Physical therapy makes a big difference. A trained therapist can show you the right way to do exercises and track your progress.
Don’t ignore ongoing pain! Early treatment works better than waiting.
You might need 6-12 weeks to see full results. Be patient with yourself as your body heals.
When to seek help:
- Pain lasts more than a few days
- Your grip feels weak
- Simple tasks become difficult
Ready to start your recovery? Visit us at Surrey 152 St (Fleetwood) Physiotherapy & Sports Injury Clinic in Surrey, BC. Our team can create a personalized treatment plan just for you.