Tennis Elbow Exercises

Tennis Elbow Exercises

Tennis elbow also commonly known as lateral epicondylitis is caused when the muscles of the forearm that attach to the elbow are injured. It is as a result of the inflammation of the extensor tendon. It can be caused by repetitive activity and is sometimes common in tennis players as well as people in the painting, plumbing and carpentry profession.

Tennis Elbow Symptoms

Symptoms of tennis elbow include a painful or burning sensation on the outside of the elbow and the strength in your grip of objects becomes weaker. You may even find some simple tasks a bit more difficult to perform such as opening the door. If these symptoms develop over time, they could get worse and will require treatment.

Tennis Elbow Treatment

This involves reducing symptoms of pain. Some methods of treatment are available at and more are listed below.

Ice: This is used to apply cold compression for about 15 minutes or less to the injured tissues.

Elbow Brace: You can also wear an elbow brace to help with the prevention of further injury and to help with the healing process. The brace will apply compression and change the direction of forces allowing the injured tissue to rest.

Rest: This form of treatment cannot be emphasized enough. Continuous use of the elbow will slow down the recovery process and make it very difficult to press. Avoid gripping and lifting heavy objects to help heal.

Massage: Carefully rub across the painful area for about 5 minutes. Be sure to not press too hard. You may feel some mild pain when massaging the injured area. If the pain worsens, seek the services of a doctor to help with the treatment process.

Surgery: This is the last resort to the treatment of tennis elbow and is used in cases where the above remedies have not worked in helping the injuries heal. The injury could take up to 8 weeks to heal after surgery.

Exercises: Tennis Elbow Exercises that help with stretching and strengthening are very important to the healing process. Some people may opt to use painkillers before carrying out these tennis elbow exercises to help stay active without causing extra pain.

To help ease the pain from the injury and in some cases prevent further injury from occurring, listed below are a few exercises you can try out.

  1. Ball Squeeze

This tennis elbow exercises helps with improving your grip on objects and improving your ability to perform day to day tasks with ease. Hold the tennis ball in your hand and make a fist around it to allow you to squeeze the ball. Hold this position for about 6 seconds then relax for about 10 seconds. Repeat this process 10 times to help strengthen your muscles.

  1. Wrist Extension

While seated, hold a 2-pound dumbbell in your hand with your palm facing down. Rest your elbow on your knee comfortably. Curl your wrist towards your body to extend your wrist, then return it to the starting position. Repeat this process 10 times on each arm.

  1. Supination Exercise

Stand with your feet apart to the width of your shoulders. You can also choose to do this exercise while seated with your elbow resting on your knee. While holding a can or dumbbell, bring your arm out in front of you parallel to the floor. Rotate your palm up and then rotate it back to face the other direction. Repeat this 20 times or so for each side. You can try and isolate the movement of your lower arm by keeping your elbow very still.

  1. Triceps Stretch
Tennis Elbow Exercises
Tennis Elbow triceps Exercises

This tennis elbow exercises may be a bit difficult. Bend your arm behind your back and put some gentle pressure on your elbow using your other arm. This will help you feel the stretch. Hold this position for about 30 seconds and then release. You can do this exercise 3 times in a day to help reduce stiffness and improve your range of motion.

  1. Forearm Flexor

Sit in a chair and let your forearm lay flat on an armrest or on your thigh. Hold a 2-pound dumbbell in your hand with your palm facing upwards. Flop your wrist over the armrest or knee while holding the weight and slowly bend your wrist upwards until it is in line with your forearm. Repeat this for about 10 reps for each side, 3 times every other day.

  1. Wrist Flexion

Hold a 2-pound dumbbell while seated with your palm facing upwards and your elbow resting on your knee or on the chair’s armrest. Flex your wrist by curling it towards your body while your palm faces upwards. Return to starting position and repeat this rep about 10 times. Try to isolate wrist movement by keeping the rest of your arm very still.

  1. Towel Twist

Hold a towel with both hands while sitting on a chair with your shoulders relaxed. Twist the towel using both hands in opposite directions as if you are wringing water out of it. Repeat this process about 10 times in one direction then switch.

  1. Forearm Extensor

Raise your arm in front of you to about 90 degrees. Turn your hand so that your thumb faces downwards then bend your wrist. With your other hand grab the other fingers and slowly pull on them to increase the stretch on your forearm. Hold this position for about 30 seconds and then release. You can carry out this exercise at least twice in one day to help with improved blood flow. This will in turn help with speeding up the healing process.

Seek Medical Advice

Before starting any tennis elbow exercises, consult a doctor. Their diagnosis will help in ruling out any serious injuries. Exercises work well when the inflammation has significantly reduced as it may make the condition much worse. If you experience any pain after having done any of these exercises, use some ice to help relieve the pain, let your arm rest and consult with a doctor for better advisement.

Inside Elbow Pain

Inside Elbow Pain

The elbow is a joint formed where three bones come together. It lets you throw, swing and lift objects. If anything happens to this joint, it could result in inside elbow pain.

Inside Elbow pain is mostly as a result of over exertion. Repetitive hand or wrist movements are associated with sports, jobs and day to day tasks. If you are heavily involved in lifting objects and swinging objects such as rackets and golf clubs, you could easily be prone to experiencing elbow pain. In some other cases, elbow pain may be as a result of diseases.

Causes of Inside Elbow Pain

Common causes of inside elbow pain range from diseases to fractures. The elbow is less prone to wear and tear than many other joints but is still susceptible to injury.

Some of these causes include tennis elbow, arthritis in its various forms which include rheumatoid arthritis or osteoarthritis, bursitis, a broken arm, golfer’s elbow, stress fractures, tendinitis and sprains, and strains.

Strains and Fractures

Sometimes, one could end up with a dislocated or fractured elbow. If one of the bones forming the elbow gets knocked out of place it will result in a dislocated elbow. When this occurs, it is best to consult a doctor as soon as possible.

A fractured elbow is as a result of one of the bones breaking and this will require immediate medical attention as well. Sprains and strains are also quite common causes of elbow pain. A strain is caused by a muscle tear when too much pressure is exerted onto elbow muscles when lifting objects or playing sports.

Tennis Elbow

Common diagnoses of elbow pain are tennis elbow and golfer’s elbow. This is dependent on the location of the pain. Elbow pain diagnosed as tennis elbow is a condition that can develop over time due to repetitive motions. People affected by tennis elbow include those in the professions of painting, plumbing, typing, and carpentry. People who enjoy playing tennis, squash, and weightlifting are also subject to tennis elbow. This will result in more stress applied to the tendons and could result in an injury.

Treatment of inside elbow pain can be simple and easy resulting in reduced pain and the ability to perform tasks with much more ease.


An example of a disease that can cause inside elbow pain is arthritis. Arthritis can come in form of osteoarthritis or rheumatoid arthritis. Rheumatoid arthritis is the most common to occur in the elbow and can cause this joint to swell. Osteoarthritis occurs when a cartilage in the elbow breaks down causing the bones to rub together and this, in turn, causes pain.

Diagnosing Inside Elbow Pain

Diagnosis is done by a medical professional through any one of the following methods: the use of CT scans, physical examination and study of medical history, x-rays, magnetic resonance imaging (MRI) and conducting a biopsy of bursa fluid.

These methods will help identify the cause of inside elbow pain and identify a mode of treatment to ease the pain.

Treating Inside Elbow Pain

The steps involved in the treatment of inside elbow pain include identifying the location of the pain, identifying the cause and eventually seeking medical assistance to help start the healing process.

Get a head start on treating your inside elbow pain to prevent it from being more painful and unbearable. The treatment may involve surgery or medicine and can sometimes include simple remedies and exercises.


Gentle stretching is one way to reduce inside elbow pain as long as it is done carefully. Stretching in a pain-free manner helps improve your motion overall and improves blood flow to help speed up the healing process. Perform these stretches 3-5 times in a day to reduce elbow pain. Do not rush this process. If you experience pain after stretching, use some ice to help ease the pain and put your elbow to rest.

Counter force Braces

Elbow braces are commonly used to prevent injuries and also to help in healing elbow injuries or reducing elbow pain. These braces help in dissipating the force from the muscles before it can get to the point of elbow pain. The brace should fit accurately; it should not be too tight such that it prevents blood circulation. Acquiring an elbow brace can be upon recommendation from a doctor after diagnosis.

Numerous factors are involved when looking for elbow braces. Be sure to consider cost, fit and how they are best suited to your healing process before going out to buy one. To help with making a more informed decision, check out

Ice Or Heat

Placing some ice on the injured area for a period of about 15 minutes in a day can help reduce the swelling and pain. This can be done at least once a day to help with the treatment process.

Applying heat to the area affected can help improve blood flow thus speeding up the healing process. Be sure to avoid direct heat contact with the skin and instead use a hot pack. Place this around the elbow and forearm area to treat the elbow pain.

Prevention Measures

To prevent any causes of inside elbow pain, it is important to sometimes take breaks from repetitive tasks to help strengthen the muscles around this joint. Be sure to warm up adequately, stretch as regularly as possible and correct any wrong techniques being used during sports or when lifting objects. Consult a doctor to advise on other preventive mechanisms that you can use to help in preventing elbow pain.


Do not rush the recovery process when healing from injuries that cause elbow pain. The extent of damage differs with each person and so does the healing rate. Once you are properly healed you should be able to lift or grip objects and even flex with much more ease and without experiencing any inside elbow pain. The elbow will no longer be swollen or inflamed thus signifying that you have now recovered and can return to your former level of activity. Just be sure to not over exert yourself.

Tennis Elbow Treatments

Tendon injuries are very common and if not treated, they can be painful and in most cases affect mobility due to the stiffness and inflammation. Tendon injuries occur near the joint such as the shoulder, the ankle the knee, and elbow. This is why we are going to talk about tennis elbow treatments.
tennis elbow treatments

A gradual wear and tear of tendons are referred to as Tendinopathy, which includes both inflammation and microtears – tiny tears in and around the tendon due to overuse or aging.

Anyone can suffer this injury in their daily activity, however, this injury is very common amongst sports personalities such as athletes, golfers, and body builders because they tend to exert this area making the same motions over and over again.

Tendinopathy symptoms are:

  1. Pain when using the tendon
  2. Stiffness during the night and when you get up in the morning
  3. The area feels tender, appears red, feels warm and inflamed
  4. A crunchy sound when using the tendon

Tennis Elbow Treatments

Also known as Lateral Epicondylitis in the medical field, is a tendon injury that is experienced by people who repetitively use their forearm such as butchers, carpenters, assembly line workers, cooks and, even playing musical instruments. But like its name, it is an injury commonly diagnosed with people who play tennis. The pain occurs on the tendon and the Extensor Carpi Radialis (ECRB) muscle of the forearm.

Although Tennis Elbow may heal on its own when you give it ample time to rest, when left untreated the tears on the extensor muscle can lead to severe inflammation and chronic pain, which would make it painful to lift even the lightest things. This would prove difficult for a tennis player to grip a racket let alone use a backhand movement. Most likely a person will need to seek tennis elbow treatments in order to gain full use.

Tennis Elbow Treatments: The Standard

While you can be able to alleviate some of the Tennis Elbow pain by resting the arm and using ice packs on the area as often as possible, however, if it becomes increasingly difficult to lift or grip things and the area is too sore and painful to touch, you need to seek treatment, which includes:

  • Having an X-ray, Ultrasound or an MRI scan, which is more effective and will give a more detailed information on the elbow injury.
  • Pain Medication such as anti-inflammatory drugs or steroids Injections.
  • Use of forearm splint brace or cast to hold the tendon in place.
  • Tennis Elbow Invasive Surgery.

Alternatives Fir Tennis Elbow Treatments

  • Acupuncture: Tiny needles are inserted into certain pressure points to break down scar tissue and stimulate the release of the body’s natural painkillers – Endorphins in the muscles.
  • Active Release Technique: A manual hand therapy that breaks scar tissue, while the muscle and joints are taken through the natural range of motions, thus freeing the nerve and restoring normal motion.
  • Prolotherapy where a sugar solution is injected to degenerated tendon, tricking the body that a new injury has occurred and in response the body increases blood supply to the area, promoting tissue regeneration.

Treatment of Tennis Elbow Pain

Treatment of Tennis Elbow Pain

Treatment of tennis elbow pain involves reducing symptoms of pain and inflammation through rest and applying ice or cold therapy, then gradually increasing the load through the elbow through exercises to a point where normal training and competition can be resumed.
Tennis Elbow join painIce & compression – In the first 72 hours post injury, you should apply the principles of P.R.I.C.E. (Protection, Rest, Ice, Compression and Elevation). Apply a cold compression wrap for no more than 15 minutes as the injured tissues are very close to the skin and do not need longer.

Protection – Wear a specialist elbow brace or support can help reduce the strain on the tendon enabling healing to take place. This works by applying compression around the upper arm which puts pressure on the injured tendon, changing the way forces are transmitted through it allowing the injured tissues to rest.

Rest – this is probably the most important part of Treatment of Tennis Elbow pain and is often difficult to do. If you continue to use the painful elbow then it will not recover as quickly and may become chronic and very difficult to treat. Avoid gripping heavy things, opening heavy doors, using a screw driver and of course playing a backhand in tennis.

Sports massage can be a useful Treatment of Tennis Elbow pain, particularly more chronic conditions. In particular cross friction massage of the tendon insertion but only once the initial inflammation has settled (after 5 day) is done. Place the 2nd finger of your opposite hand on the outside of the elbow and rub across the tendon (painful area) for 5 minutes. Do not press too hard but there may be some mild pain whilst having the area ‘frictioned’. Repeat once a day. Do not carry on with this exercise if the pain worsens after the treatment.

A professional therapist or doctor may prescribe medication such as Ibuprofen to help reduce symptoms in the early stages, however the effectiveness of this long term is disputed. In addition electrotherapy such as ultrasound, laser, extracorporeal shock wave therapy, acupuncture, corticosteroid injections, nitric oxide donor therapy patches, botox injections and autologogous blood injection are all treatments available for treating medial epicondylitis.

Read more on these and tennis elbow treatments.


Both stretching and strengthening exercises are important and provide the foundation of a rehabilitation program. The exercises should be performed as soon as pain allows and then continued until and after full fitness has been achieved.

wrist extensor exercises

Wrist extension stretches and exercises are the most important with the aim of gradually increasing the load transmitted through the tendon and its attachment whilst also being within the limits of pain. Isometric (also known as static exercises) are done first and involve contracting the muscles without actually moving the wrist. They should only be started once the initial pain and inflammation has settled down.

Read more on tennis elbow exercises.


Both golfers elbow and tennis elbow are approached in a similar manner which it comes to surgery. The vast majority of cases of tennis elbow do respond to conservative treatment of rest, ice, ultrasound and occasionally a steroid injection, however if however if surgery is required then it may be 8 weeks before the patient has recovered. See our interview with Mr Elliot Sorene, Consultant Surgeon who explains when surgery may be indicated and which patients are most suitable.

First Published on

Tennis Elbow: The Painful Truth

You don’t have to be a professional tennis player or even a tennis player to develop Tennis Elbow. The fact is that anyone can develop Tennis Elbow also known as Lateral Epicondylitis through repetitive strain injury. You don’t have to load up your joint with heavy weights at the gym or have a world class back hand in tennis, for tendentious to develop in this tender area.

How Does Tennis Elbow Feel?

Once the symptoms of Tennis Elbow have started the affected person will experience burning pain in their Lateral Epicondylitis tendon. This is a tendon that connects to the bone on the top side of the elbow near the elbow joint. Symptoms include tenderness in the elbow joint and the surrounding area that can feel like a burning or stinging sensation. The condition will be irritated by many day to day functions such as typing, painting, cooking, lifting weights, sports, carrying groceries and something as simple as gripping the lid of a jar.

Once Tennis Elbow has set in to the Epicondylitis tendon the pain associated with the inflammation of the tendons will not go away or heal on its own.   Every time the patient irritates the tendon it will create more inflammation and more pain. At this point the only way to stop the tendonitis is to avoid irritation of the elbow tendons by avoiding any strenuous use of that joint.

Tennis Elbow Pain

Don’t lose all hope that you are going to suffer with this pain forever! Tennis Elbow can be treated with basic rehab at home. The rehab will consist of stretching exercises to lengthen the Epicondylitis tendon and forearm and wrist exercises that will strengthen supporting muscles in your forearm and wrist which will help reduced stress on the actual joint and tendons.

The Rehab Processs

The first step of the rehab process is to rest the elbow. Stop using the affected arm to lift weights, play sports or any other activity that irritates the tendentious. Next start to ice your elbow for 20 minutes at a time 3 to 5 times a day. At the same time the use of anti-inflammatory drugs such as Advil or Aleve can greatly help the pain and reduce inflammation within the joint and tendons.

Once the initial icing and anti-inflammatory drugs have had time to reduce the swelling of your tennis elbow usually a week to 10 days it’s time to start stretching the muscles and tendons of your lower arm up to the elbow.

Wrist Flex Exercise

Begin stretching by straightening the arm fully in front of your torso with the palm of your hand facing down. With your free arm grab the fingers of the affected hand and slowly raise them upward while holding your arm straight. You will feel gentle stretching in your wrist and forearm. Do this exercise 10 times for a count of five each time. Now reverse your hand position by pointing your palm upward and turning your hand up towards your torso. Do this movement 10 times for a count of 5 each time.

Don’t Rush Your Stretching and Strengthening routine

Once you have stretched your wrist flexors it’s time to do some very light weight strengthening. Using a 2 to 5-pound dumbbell or a substitute such as a house hold object as the weight gently grip the object with your affected arm. Slowly extend your wrist first upwards as far as you can comfortably lift. Hold this position for a count of 5 and then lower your wrist as far as you can comfortably for a count of 5. Complete this process 10 to 15 times twice daily.

The good news is that the pain of Tennis Elbow can be reduced and the long-term affects reversed.

Which tennis elbow straps will work best?

There are many tennis elbow straps available on the market. Many are good but many miss the boat when it comes to supporting your tendons during exercise or regular use.

How Do Tennis Elbow Straps work

The tennis elbow strap contains a plastic cap which is used to press against the tendons where they meet the elbow bone. This type of strap will hold the tendons in place and help to reduce swelling. Many makers of elbow straps produce a soft wrap that covers and compress’s the elbow but these straps are not able to hold the tendon in place. This leads to more pain and wear and tear on the elbow tendons.

A hard capped elbow strap may feel more uncomfortable and constricting but it needs to be in order to do it’s job which is to hold the tendon in place and reduce the amount of load that is carried by the tendons in your elbow.

Check tennis elbow straps for correct fit and that they have enough structure to support the tendon. All of the straps we recommend on are top quality and will do what they are designed to do. You can feel comfortable ordering any product mentioned within our site. In order to find a good fit the strap should be fitted snugly around the upper forearm near the elbow. The hard cap of the strap should be placed over the painful area of your elbow which generally is the top to the left side of your forearm.

When the strap is engaged and the arm is under strain you should feel the cap pushing down into the upper forearm, this is exactly where you want it to fit.