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By Fit Journey Now

Top 15 Exercises to Relieve Tennis Elbow

Do you feel a constant, annoying discomfort on the outside of your elbow? This might be an indication of lateral epicondylitis, which is more popularly referred to as tennis elbow. This ailment often affects athletes who engage in racquet sports such as tennis due to repetitive wrist movements. But don’t worry, we’re about to unveil some effective workouts that can help reduce the pain and improve the functionality of your elbow.

wrist lift with dumbbell

15 Optimal Exercises for Tennis Elbow

Below is a collection of exercises often advised for individuals experiencing tennis elbow. These exercises are designed to stretch and fortify the impacted muscles, aiding in pain relief and preventing future injury.

Stretching Exercises:

  1. Wrist Flexor Stretch: Extend your arm out in front of you with your palm facing downward. Using the other hand, gently pull the fingers towards you. Maintain the stretch for 15-30 seconds and repeat 2-4 times.
  2. Wrist Extensor Stretch: Extend your arm out with the palm facing upward. Gently pull the fingers towards your body using the other hand. Hold this position for 15-30 seconds and repeat 2-4 times.
  3. Towel Twist: Grasp a towel with both hands, shoulder-width apart. Twist the towel in opposite directions with each hand as if wringing out water, first one way, then the other. Repeat this 10 times in each direction.
 

Strengthening Exercises:

  1. Wrist Curls: Sit with your forearm resting on a surface and your hand hanging off the edge, palm up. Lift a light weight (such as a dumbbell) by curling your wrist towards your body. Perform 2-3 sets of 10-15 repetitions.
  2. Reverse Wrist Curls: Similar to wrist curls, but with the palm facing down, targeting the extensor muscles. Complete 2-3 sets of 10-15 reps.
  3. Grip Strengthening: Squeeze a tennis ball or a stress ball with your fingers and thumb. Hold for several seconds before releasing. Repeat this action 10-15 times.
  4. Forearm Pronation and Supination: Hold a light dumbbell horizontally in your hand, with your elbow bent at 90 degrees and by your side. Rotate the dumbbell so your palm faces up, then down. Do 2-3 sets of 10-15 reps.
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physiotherapist assists man with exercises

Combined Exercises:

  1. Finger Stretch with Rubber Band: Place a rubber band around your finger tips and thumb, then spread your fingers as wide as possible. Hold briefly before releasing. Repeat 10-15 times.
  2. Wrist Extension: Rest your forearm on a table with your hand hanging off the edge, palm down. Raise a light weight back towards your body, ensuring your arm and wrist stay straight. Do 2-3 sets of 10-15 reps.
  3. Hammer Rotations: Grip a light hammer or dumbbell with your thumb pointing upward. Rotate your wrist to the right, then to the left. Complete 2-3 sets of 10-15 reps for each side.
  4. Elbow Flexion and Extension: Hold a light weight in your hand with your elbow at your side. Slowly curl the weight towards your shoulder, then extend it back down. Perform 2-3 sets of 10-15 reps.
 

Advanced Exercises:

  1. Isometric Wrist Extension: Rest your forearm on a table with your hand hanging off the edge, palm down. Push your palm against a fixed object or the other hand without moving your hand. Hold the pressure for 5-10 seconds. Repeat 10 times.
  2. Isometric Wrist Flexion: Similar to the extension, but with the palm facing upward. Push your palm against a fixed object or the other hand, holding for 5-10 seconds. Repeat 10 times.
  3. Eccentric Wrist Extension: Using a dumbbell, lift your wrist in extension. Gradually lower it over 4-5 seconds. Perform 2-3 sets of 10-15 reps.
  4. Eccentric Wrist Flexion: Like the extension, but start with your wrist curled up and slowly lower the weight. Do 2-3 sets of 10-15 reps.
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Duration of Tennis Elbow

Generally, it lasts from a few months to over a year, with most individuals recovering within 6-12 months. Here’s a breakdown:

wrist lift with dumbbell

Typical recovery periods:

  • The majority: recuperate within 6 months to 1 year.
  • Certain instances: might require up to 2 years to fully recover.
  • Spontaneous recovery: Some instances heal without intervention, yet it may still take 6 months to 2 years.

Elements impacting healing duration:

  • Injury extent: More serious tears or harm require longer to mend.
  • Adherence to treatment: Following prescribed rest, exercises, and treatments accelerates recovery.
  • Preexisting health issues: Conditions such as arthritis may impede the healing process.
  • Age: Older individuals often experience extended recuperation periods.

Frequently Asked Questions

Should I wear a compression sleeve for tennis elbow?

Indeed, donning a compression sleeve for tennis elbow can enhance blood circulation, bolster tissue, lower injury risk, foster recovery, and alleviate pain.

 

What is the fastest way to cure tennis elbow?

Physical rehabilitation is often the subsequent course when pain relievers and self-care measures prove ineffective. Occasionally, interventions such as an injection or surgery might be required.

What makes tennis elbow worse?

Persisting with the activity that triggered the condition can exacerbate the pain. The discomfort may extend to the wrist, even during rest. It may also be heightened when attempting to lift the hand against resistance.

What not to do with tennis elbow?

Refrain from exercises such as bench presses, pushups, chin-ups, and wrist exercises, as they can strain the flexors and deteriorate the condition.

Is it OK to massage tennis elbow?

Yes, massage therapy can aid in fostering natural healing and alleviating symptoms of tennis elbow such as pain, stiffness, and reduced grip strength.