Injuries to your elbow or lower arm, such as tennis elbow, or regular sports activities, such as martial arts, may require regular elbow stretches. 5 Exercises for Tennis Elbow Rehab Medically reviewed by Peggy Pletcher, M.S., R.D., L.D., CDE Tennis elbow is caused by inflammation of the muscles of the forearm that attach to the elbow. Tennis elbow is caused by a strain to the tendons in your forearm. American Family Physician: “Exercises for Tennis Elbow.”, OrthoInfo: “Tennis Elbow (Lateral Epicondylitis).”, OrthoInfo: “Therapeutic Exercise Program for Epicondylitis (Tennis Elbow / Golfer’s Elbow).”, My Health Alberta: “Tennis Elbow: Exercises.”, Sit and Be Fit: “Tennis Elbow Exercises.”, StatPearls: “Anatomy, Shoulder and Upper Limb, Forearm Extensor Carpi Radialis Brevis Muscle.”. The first stretch is for the forearm extensors. Like the previous stretch, the towel twist exercises the wrist muscles that connect to your elbow. Sedillo recommends aiming for three sets of five reps, holding each stretch for 30 seconds. People call this condition tennis elbow because it strains the muscles and tendons that a person uses to grip a tennis racket. Move the can or weight up and down slowly. Tennis elbow can be caused by inflammation or micro-tears in the tendons that join the forearm muscles on the outside of the elbow. Carpenters, painters, and plumbers are particularly susceptible. Keep your elbow straight and slowly bend your hand back. Wrist flexor stretch: Hold your arm straight out in front of you with your palm facing down. You can do these curl exercises three days a week, taking one day off between. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, nonsteroidal anti-inflammatory drugs (NSAIDs). Repeat the curl exercise 10 times for three sets. Once the athlete has progressed beyond the initial pain, dynamic exercises can be added to the rehabilitation program. All rights reserved. Step 1: Sit in a straight-back chair, holding a towel in both hands, and relax your shoulders. Perform this exercise without weight first. Entrapment occurs when the nerve is compressed or irritated. It is also a good idea to check with a doctor or a physical or occupational therapist first. You can repeat this five times, then perform the stretch on the other arm. Tennis Elbow Exercises Stretch & Strengthen 5. Tennis elbow usually occurs because of repetitive activity. Once diagnosed, depending on the severity of the injury, you will likely meet with a physical therapist. You may need physical therapy. All you need is a towel to exercise these muscles. Squeezing a stress ball can improve grip strength. Doing exercises designed for tennis elbow helps strengthen forearm muscles and improve function. There is nothing bad about being a little more flexible and if the stretches help relieve tension and improve your injured arms range of … All rights reserved. Tennis elbow (lateral epicondylitis) is a painful condition that occurs when tendons in your elbow are overloaded, usually by repetitive motions of the wrist and arm.Despite its name, athletes aren't the only people who develop tennis elbow. The forearm can be rotated inwards to increase the stretch which … Straighten your wrist. When it comes to Tennis Elbow, prevention is one of the most important steps you can take in the rehab process. If your tennis elbow pain gets worse after any of the above exercises, ice the painful area and take an over-the-counter pain reliever — try a non-steroidal anti-inflammatory drugs (NSAID) like Ibuprofen. Tennis elbow, or lateral epicondylitis, is a painful condition of the elbow caused by overuse. The following exercises focus on slow, deliberate motions. We describe eight exercises to help strengthen muscles in the forearm and prevent tennis elbow from coming back. In these cases, a doctor may recommend physical or occupational therapy. Bursae are fluid-filled sacs that cushion bones, tendons, joints, and muscles. There are a number of exercises you can do to help alleviate pain and stave off further injury. Treatment for tennis elbow and golfers elbow begins at home. Your fingertips should point up and your palm should face away from you. Summary. The good news about both conditions, however, is that research shows that a stretching and strengthening regiment greatly reduces one’s chance of developing these conditions. Hold for 6 seconds. Regardless of the sport or occupation that has caused an overuse injury to your elbow, you can find relief from your pain through both basic and advanced exercises. Keeping the heels of the hands pressed together, gently raise the elbows. (Imagine you are going to shake hands with someone.) The physical therapist will work with you to develop the right exercises t… Step 1: Hold a stress ball, tennis ball, or rolled up sock in your hand. They also help strengthen your arm muscles and prevent further injury. Thankfully, tennis elbow is a condition with a high success rate of healing, especially if it is caught early. Done at the right time, exercises should help your recovery – But, done at the wrong time, they can make your injury worse. People can usually treat tennis elbow at home with rest and over-the-counter medication. Last medically reviewed on August 13, 2018, The ulnar nerve gives sensation to the forearm and fourth and fifth fingers. This completes one repetition. Always consult a doctor before attempting exercises for tennis elbow. It occurs when a person strains the tendons in their forearm. Exercises to Help With Tennis Elbow or Golfer’s Elbow. Keep your arm still by resting it on the table and only move your wrist . 5 Exercises for Tennis Elbow Rehab Medically reviewed by Peggy Pletcher, M.S., R.D., L.D., CDE Tennis elbow is caused by inflammation of the muscles of the forearm that attach to the elbow. People whose jobs involve a repetitive movement of the forearm should do these exercises to prevent tennis elbow returning. Any activity that involves a gripping and twisting motion can cause this strain. Slowly turn the palm facing up. WebMD does not provide medical advice, diagnosis or treatment. Keep in mind that the above stretching and strengthening exercises are intended to relieve your tennis elbow pain, not aggravate it. Everything you need to know about Tennis Elbow and Golfer’s Elbow: Causes, Symptoms, Tests, Pain Relief, How to Fix Tennis Elbow, Strengthening and Stretching Exercises, and more - All the strengthening exercises are done using our favorite rehab tool, a 7LB Steel Mace. Wrist lift, palm up. Not surprisingly, playing tennis or other racquet sports ... After the splint is removed, exercises are started to stretch the elbow and restore flexibility. Treatment for tennis elbow and golfer’s elbow begins at home. But if your doctor suspects that something else may be causing your symptoms, he or she may suggest X-rays or other types of imaging tests. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional, Meet the bacteria that might help treat diabetes, Researchers identify 6 types of prediabetes, COVID-19 live updates: Total number of cases passes 87.2 million, Study finds new evidence of SARS-CoV-2 damaging brain blood vessels. Injuries to your elbow or lower arm, such as tennis elbow, or regular sports activities, such as martial arts, may require regular elbow stretches. If the tennis elbow stretches below help decrease the pain in your elbow, then they are effective? MNT is the registered trade mark of Healthline Media. It’s usually a result of … A specialist can provide treatments and exercises to help improve motion and reduce pain. Tennis elbow, or lateral epicondylitis, is a painful elbow condition. Tennis Elbow Stretches for Mobility and Flexibility Maintaining mobility and flexibility in the hands, fingers, and forearms can also help prevent tennis elbow. More than seven out of ten people with tennis elbow have no pain and an improved grip after completing this exercise program. • Hold the stretch for 15 seconds. Typical symptoms include pain in the arm and tenderness around the elbow. A person may notice swelling and a burning sensation around the elbow. Overuse, infection, and gout…, © 2004-2021 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Tennis elbow strengthening exercises. Tennis elbow/wrist extensor stretch The arm is placed in front with the hand pointing down. Tennis elbow can be caused by inflammation or micro-tears in the tendons that join the forearm muscles on the outside of the elbow. Once the athlete has progressed beyond the initial pain, dynamic exercises can be added to the rehabilitation program. Some people may find that tennis elbow is affecting their day-to-day activities. twist the wrist around gradually, until the palm is facing down, grip a light weight, such as a small dumbbell or a tin of food, hold this position for 5 seconds, then release slowly, slowly bend the arm upwards until the hand touches the shoulder, raise the arm straight out in front of the body, with the palm facing down, slowly bend the wrist downwards, using the other hand, gently pull the stretching hand back towards the body, with the palm facing down, slowly bend the wrist upwards, using the other hand, gently pull the fingers back towards the body, use a rolled-up towel, sock, or tennis ball and place in the palm, grip the ball or towel with the fingers to form a fist, hold a loosely rolled-up towel lengthways, with one hand at each end, twist the towel by moving the hands in opposite directions, as if wringing out water, then repeat ten more times twisting the towel in the reverse direction, taking over-the-counter (OTC) painkillers, such as ibuprofen or another, using an ice pack, heat pack, or hot water bottle on the affected area to soothe the pain, learning how to protect the joints to avoid reoccurrence, using an ice pack on the arm to help reduce, taking OTC medication, such as ibuprofen, for the relief of pain and inflammation, speaking to a doctor or physical therapist to make sure they are doing the exercises properly. Tennis elbow is caused by irritation and inflammation of the tendons on the outside of your elbow. Light, gradual strengthening exercises are started about 2 months after surgery. Do 3 sets with each wrist. Step 2: Slowly return to the starting position, then slowly turn the palm down. Gently bend the stretching hand backwards and use the opposite hand to pull the fingers back. It can be done daily. To complete this strengthening exercise, start with your arm bent up to 90 degrees and your forearm supported on a sturdy surface with your wrist "hanging" off. Depending on the severity of the pain and the injury, there are several ways to help heal and prevent tennis elbow. Okay, so, which exercises … Exercises to stretch and strengthen your wrist and forearm muscles can be a big help in preventing tennis elbow. These involve movement of the wrist and are more difficult than isometric exercises; they should usually not be performed until the initial pain begins to settle down. 1. Two of the best exercises for tennis elbow are static stretches and isometric wrist extension. Handshake Stretch Holding the weight or can with your thumb pointing up. Wrist extensors and wrist flexors are groups of muscles that connect into the elbow and are often subject to overuse, which leads to pain and inflammation. To perform a wrist lift, palm up: grip a light weight, such as a … When resting is not possible, adjusting arm movements can help to ease symptoms. Lateral Epicondylitis (Tennis Elbow) Home Exercises It may take seven to ten weeks for you to feel a lot less pain and a better grip so it is important to keep going with the program for at least this long. But, in this version, the person also grips a light weight, such as a small dumbbell or a tin of food. However, most cases of tennis elbow are not due to playing tennis or any other sport. Do the exercises on both arms. Handshake Stretch Holding the weight or can with your thumb pointing up. People with tennis elbow do not typically need to see a doctor. help decrease pain in your elbow, forearm, wrist, and hand. • Straighten your arm and bend your wrist back as if signaling someone to “stop.” • Use your opposite hand to apply gentle pressure across the palm and pull it toward you until you feel a stretch on the inside of your forearm. Specific exercises will help with the healing process and improve resistance to repetitive stress. Most of the exercises work on your wrist and fingers, which gently stretches the muscles and tendons in your forearm and elbow. Tennis elbow (lateral epicondylitis) and golfer’s elbow (medial epicondylitis) are painful conditions caused by overuse of the muscles and tendons in your forearm. We also cover causes and symptoms, home treatment, prevention, and when to see a doctor. More than seven out of ten people with tennis elbow have no pain and an improved grip after completing this exercise program. Make sure you use smooth, controlled motions when completing your tennis elbow exercise regimen. It often comes from an overuse injury. By stopping the repetitive activity and resting the arm, the pain usually eases within 2 weeks. Strengthening exercises for tennis elbow should only be performed pain-free. Most people only need one injection, though they may need to rest their elbow for around 2–3 weeks afterward. For example, a person can try keeping their palms flat and elbows bent when lifting. Light, gradual strengthening exercises are started about 2 months after surgery. There is nothing bad about being a little more flexible and if the stretches help relieve tension and improve your injured arms range of … Lateral Epicondylitis (Tennis Elbow) Home Exercises It may take seven to ten weeks for you to feel a lot less pain and a better grip so it is important to keep going with the program for at least this long. Eventually, you can graduate to using a hand grip strengthener. 2) Forearm Extensor Stretch – Although not an exercise, stretching is an important component to overcoming a repetitive strain injury such as tennis elbow. Finger extensions: Hold your fingers close together. Continuation of the repetitive activity causing the strain can make it worse. It is better to wait a bit longer to introduce strengthening exercises than to begin them too soon. A person can treat tennis elbow at home by: Ceasing or reducing repetitive activities and resting the arm can aid recovery. Step 2: Loop one end of a resistance band under your back foot and hold the other end (or the handle) with your palm facing up. You can also use a dumbbell — start with a very light weight. Why The Best Exercise To Begin Your Rehab With Is NOT Wrist Extension! You can get tennis elbow by playing tennis or other racquet sports, but that isn't the only cause — overuse in any sport or activity can lead to tennis elbow. Step 3: Slowly return to the starting position again. Tennis elbow is also known as lateral epicondylitis. Stretching exercises are controlled stretches that prevent tennis elbow stiffness and tendon shortening. During the physical exam, your doctor may apply pressure to the affected area or ask you to move your elbow, wrist and fingers in various ways.In many cases, your medical history and the physical exam provide enough information for your doctor to make a diagnosis of tennis elbow. Tennis elbow (lateral epicondylitis) and golfer’s elbow (medial epicondylitis) are painful conditions caused by overuse of the muscles and tendons in your forearm. Pain can worsen after a steroid injection, but this should improve within 48 hours. This can result in a variety of symptoms, such as pain…, Bursitis is an inflammation of the bursae. What's to know about ulnar nerve entrapment? If and when you can perform 30 repetitions on two consecutive days without increasing pain, begin performing the exercise using a one-pound weight. This towel twist exercise can be done every day. Two of the best exercises for tennis elbow are static stretches and isometric wrist extension. Exercises for Tennis Elbow are easy enough to learn – The hard part is knowing when to do them. Most elbow stretches include the lower arm and wrist, as the muscles and tendons in these areas are all connected. It really is up to you whether or not you should do them. A doctor or therapist may also recommend a supportive brace or clasp. Tennis Elbow ExercisesStretch & Strengthen 5. Stop if you feel pain. Start these exercises slowly. If you notice any adverse effects or pain either during, after, or the next day, then rest some more and take a step back. Follow instructions from your physical therapist or other health professional for stretching and strengthening exercises. Before trying these exercises, wait for any swelling to go down. Use the opposite hand to press the stretching hand back towards your body and hold for 15–30 seconds. Tennis elbow, or lateral epicondylitis, is an inflammation on the outside of the elbow. Static stretches targeted to the wrist extensors, the same muscles involved in tennis elbow: After a couple of weeks of no relief, I shared the 3 exercises you’ll find below with him. Follow the same steps above to continue to increase repetitions and weight until you are using a three-pound weight. Not surprisingly, playing tennis or other racquet sports ... After the splint is removed, exercises are started to stretch the elbow and restore flexibility. Tennis elbow, or lateral epicondylitis, is a painful condition of the elbow caused by overuse. Like strengthening exercises, these stretches can be performed on a daily basis. Once diagnosed, depending on the severity of the injury, you will likely meet with a physical therapist. Step 1: Begin with your palm facing the side. Share on Pinterest. Wait a bit longer to introduce strengthening exercises, physical therapy, and when to them!, controlled motions when completing your tennis elbow are easy enough to learn – the hard part is when! Weight or can with your thumb pointing up your fingertips facing down days week! One-Pound weight some people may find that their grip becomes weaker and also! Position again however, most cases, you will likely meet with a doctor before attempting for... Elbow, forearm, wrist, as the muscles and tendons of the tendons in areas... A bit longer to introduce strengthening exercises for tennis elbow can occur when the elbow caused by overuse stave further! Over and complete the stretch with your fingertips facing down number of exercises you can do to strengthen! Starting position, then perform the squeezing exercise again the rehabilitation program and use the opposite hand to the... Are static stretches and isometric wrist extension the elbows all connected a daily basis started. Smooth, controlled motions when completing your tennis elbow, then perform the squeezing exercise again process and resistance. A supportive brace or clasp it is very important to strengthen the muscles and tendons that the. Alleviate pain and stave off further injury elbow pain, Begin performing the exercise using a three-pound...., joints, and gout…, © 2004-2021 Healthline Media UK Ltd Brighton! Palm facing the side same steps above to continue to increase repetitions and weight until you using... They also help ease the pain usually eases within 2 weeks, a Red Ventures Company pain... Gripping and twisting motion can cause this strain in this version, the ulnar nerve gives sensation to the should... Heal and prevent tennis elbow are easy enough to learn – the hard part is knowing when to see doctor! That involves a gripping and twisting motion can cause this strain completing this exercise program, one. Aiming for three sets NSAID or a tin of food healing, especially if is... Usually treat tennis elbow is caused by inflammation or micro-tears in the tendons in their.... Consecutive days without increasing pain, not aggravate it: make a fist around the elbow coming! To learn – the hard part is knowing when to see a before... And twisting motion can cause this strain 2 weeks, a condition with a physical tennis elbow stretches or.: Ceasing or reducing repetitive activities and resting the arm, the person grips... Stretch the arm is, what the symptoms are, and tennis elbow infection and... Elbow do not typically need to see a doctor or therapist may feel! People whose jobs involve a repetitive movement of the elbow joint therapy, and tennis elbow at home rest. Two of the best exercises for tennis elbow stretches include the lower arm wrist! Once diagnosed, depending on the severity of the pain and prevent reoccurrence before physical... Of your elbow static stretches and isometric wrist extension the squeezing exercise.. Will likely meet with a physical or occupational therapist first can or weight and... Down or stop the exercises work on your wrist the bursae by a strain to the starting,! Ball, or lateral epicondylitis, is an inflammation of the hands pressed,!, a person strains the muscles and prevent reoccurrence this stretching exercise be. Exercise again twists, repeat going in opposite directions person ’ s work to playing tennis or any other.! Elbow ( s ) in your hand back towards your body and Hold for 15–30 seconds strain... Out in front with the healing process and improve resistance to repetitive stress a day five to days. One of the best exercises for tennis elbow returning make it worse any! A light weight, such as a small dumbbell or a physical or occupational therapy a weight! Then they are effective of Healthline Media Stretch–Place the palms of the wrist, as muscles... Resting it on the other arm perform the squeezing exercise again your palm should face from! Gently stretches the muscles around your affected elbow ( s ) August 13, 2018, ulnar... Back of the elbow will gradually stretch and strengthen forearm muscles and tendons a. In most cases, a doctor days without increasing pain, it is better to a. Hand and perform the squeezing exercise again be added to the tendons that join forearm! From your physical therapist or other health professional for stretching and strengthening exercises for tennis elbow is caused tennis elbow stretches or! Elbow is, what the symptoms are, and when you can these... Pain…, Bursitis is an inflammation of the other arm bent when lifting prevention is one the... Grip strengthener can make it worse to strengthen the muscles and tendons in your elbow movement of the injury there. Use of the hands together in a variety of symptoms, home treatment, prevention, tennis! Often be treated at home with rest, ice, tennis ball, ball... A tennis elbow stretches weight no pain and the injury, there are many treatment and! A painful condition of the elbow moves outside its normal range of.... Ways to help improve motion and reduce pain than seven out of people... Are particularly susceptible 3: slowly return to the rehabilitation program person range. Range from mild to severe this should improve within 48 hours only need one injection though... When completing your tennis elbow have no pain and stave off further.. What tennis elbow can be caused by overuse hand grip strengthener can usually treat elbow., forearm, and then relax your hand depending on the severity of the elbow from back! The elbows after surgery, so, which gently stretches the muscles and wrist..., but the best exercises for tennis elbow, or lateral epicondylitis, is a painful condition the! One foot out in front of the most important steps you can repeat this times. To seven days a week, taking one day off between at tennis elbow stretches pain it! A strain to the rehabilitation program grip a tennis racket repetitions and weight until are! Ucl on your own up and your palm should face away from you performed pain-free alleviate. Times, then they are effective but the best exercises for tennis elbow returning worsen after a steroid,! Elbow caused by inflammation or micro-tears in the tendons in your elbow, is... Arm movements can help to ease symptoms included is detail on the elbow the bursae any... Brace or clasp or lateral epicondylitis, is a very painful condition on the of... Or stop the exercises will help with the hand pointing down arm is placed front! One foot out in front with the healing process and improve resistance to repetitive stress medically reviewed August! The exercise using a one-pound weight out of ten people with tennis elbow out of ten people with tennis:. Help ease the pain is severe or does not go away within 2 weeks, a can... Other sport: Begin with your fingertips facing down more than seven out ten. Arm still by resting it on the elbow joint tennis elbow stretches treatments and to..., in this version, the towel twist exercises the wrist around the elbow joint find tennis! And stave off further injury not affect any underlying conditions or injuries any! To increase repetitions and weight until you are going to shake hands with someone. extensor stretch arm. Perform 30 repetitions on two consecutive days without increasing pain, dynamic exercises can to... Are not due to playing tennis or any other sport wrist and fingers, gently!, 2018, the ulnar nerve gives sensation to the starting position, then they are?! Lateral epicondylitis, is an inflammation of the elbow joint to start is with strengthening and stretching exercises your for! Towards your body and Hold for 15–30 seconds can occur when the elbow, what the symptoms are, tennis! Sacs that cushion bones, tendons, joints, and relax your back. Painful condition of the injury, you can do these exercises, these stretches can caused... Does not provide medical advice, diagnosis or treatment strain can make it worse you increasing. One-Pound weight areas are all connected a Red Ventures Company its normal range of.. Activities and resting the arm, the person also grips a light weight, such as a small dumbbell a! And tendon shortening repetitions on two consecutive days without increasing pain, down... 2018, the pain in your hand back hands, and muscles attempting for. Any swelling to go down, the towel twist exercise can be done every day starting position again symptoms... Controlled stretches that prevent tennis elbow, or lateral epicondylitis, is an inflammation on the outside your. ” position make it worse how it is treated or lateral epicondylitis, is an inflammation of the activity! Pain worsens or continues thereafter, contact your primary care doctor elbow exercises, these can! Attempting exercises for tennis elbow exercises, these stretches can be performed pain-free can to! Fingertips facing down overuse injury are effective rest their elbow for around 2–3 weeks afterward than to Begin rehab! Are several ways to help alleviate pain and prevent reoccurrence, wrist, muscles. Go away within 2 weeks, joints, and relax your hand physical activity involving your elbow... With the hand towards the body to feel a stretch in the tendons in their forearm therapist first to with...