Tennis elbow, scientifically called lateral epicondylitis, is characterized by strain on the forearm tendons.
Despite its name, tennis elbow can affect individuals engaged in various activities, such as typing, using tools, weightlifting, or participating in sports other than racquet sports.
These repetitive movements in the wrist can lead to discomfort and pain in the elbow.
Fortunately, there are effective exercises that can aid in the treatment of tennis elbow.
As a personal trainer, I dedicated extensive research to put together a list of the most beneficial exercises designed to strengthen the forearm muscles, treat tennis elbow and prevent a recurrence.
Quick Summary
- The best stretching exercises for tennis elbow include towel twists, wrist flexors stretch, downward wrist stretch, elbow curls, forearm supination and pronation, and grip squeeze.
- Tennis elbow affects half of the tennis players but also anyone who exhibits incorrect wrist action.
- Symptoms of tennis elbow include reduced grip strength and a sensation of pain and burning on the outer side of the upper arm during movements that involve twisting or extending the forearm.
Exercises for Tennis Elbow
While these exercises can help you alleviate the pain caused by tennis elbows, if the symptoms are more severe, seek help from a physical or occupational therapist.
Additionally, it is advisable to wait until any swelling subsides before incorporating these stretches into your exercise program.
1. Towel twists
To perform the towel twist:
- Sit on a chair holding a towel with one hand at each end in a straight position.
- Twist the towel slightly in opposite directions as if you’re wringing out water to put some resistance on the towel while keeping the shoulders relaxed.
- Repeat fifteen times.
2. Downward Wrist Stretch
How to do this exercise:
- Extend your right arm straight out in front of you.
- Use your left hand to hold the right hand.
- Gradually bend your wrist downward until you feel a gentle stretch.
- Maintain this position for fifteen to thirty seconds.
- Release and repeat three times.
3. Wrist Extensor Stretch
How to do the wrist extension stretch:
- Put your right arm straight out and make a fist with your hand.
- Use the left hand to help push the fist downwards until you feel a stretching sensation in the back of your forearm.
- Hold that stretch for fifteen to thirty seconds.
- Repeat three times.
Articles on Stretching:
4. Standing Elbow Curls
How to do his exercise:
- Stand with your upper back, glutes, and heels against the wall.
- Curl your fingers, touching the fingertips to the palm, thumbs facing down.
- Put your knuckles against your temples and pull your elbows back, maintaining contact with the wall.
- Move the elbows forward while keeping in contact with the wall.
- Bring your elbows back and repeat this range of motion fifteen times.
“One of the most important things you can do when working out is to do so safely. The wrist is a complicated joint, and improper form or care can cause injury. Always make sure you are using proper form not only when exercising but also when stretching as well.”
- Nicole M. LaMarco, Health Writer
5. Forearm Supination and Pronation
To do this exercise:
- Sit beside a table with your forearm bent at a 90-degree angle, placing your palms flat on the table.
- Use your opposite hand to grab the wrist of the forearm you want to stretch.
- Gently guide your hand to rotate outward (supination) to have your palm facing up.
- Hold this position for approximately fifteen to thirty seconds.
- Slowly guide your hand back to the starting position.
- Repeat this exercise as needed to improve forearm flexibility and mobility. This stretch can also be performed with a light weight.
Related Article: The Best Forearm Exercises
6. Grip Squeezes
How to perform the exercise:
- Take a tennis ball or stress ball and hold it in your right hand.
- Gently squeeze the ball with your hand, applying moderate pressure.
- Hold the squeeze for about ten seconds.
- Release your grip and switch to your left hand.
- Repeat the same squeezing motion with your left hand for ten seconds.
- Continue alternating between hands, completing three sets of squeezes for each hand.
Related Article: Improving Grip Strength
How Are the Symptoms of Tennis Elbow
The symptoms of tennis elbow are swelling and burning sensation around the elbow, weak grip strength, tenderness on the outside of the elbow, and pain in your forearm.
Individuals with tennis elbow may experience a range of pain, from mild discomfort to intense pain [1].
The pain is typically more pronounced when:
- Engaging in activities involving arm and wrist movements, such as twisting motions or repetitive wrist extensions [2].
- Lifting or bending the arm can also trigger pain on the outside of the elbow and potentially radiate down the forearm.
- Fully extending the arms.
Persisting with the repetitive activity that caused the strain can lead to weakened grip strength and the potential for the pain to radiate further down the arm [3].
While these symptoms are commonly associated with tennis players due to repetitive muscle use, most cases of tennis elbow are not solely caused by playing tennis or any specific sport.
Activities that require repetitive twisting and gripping motions can put stress on the muscles and tendons of the arms.
Tennis elbow is estimated to affect around one to three percent of the population in the U.S., typically occurring between the ages of 30 and 50 [4].
To soothe the tennis elbow symptoms, the following is recommended:
- Rest
- Applying ice for twenty to thirty minutes every three to four hours [5]
- Taking nonsteroidal anti-inflammatory drugs, such as aspirin
- Engaging in a range of motion exercises
- Physical therapy
- Steroid injections
FAQs
Can You Lift Light Weights With a Tennis Elbow?
Yes, you can lift light weights with a tennis elbow. However, it is essential to listen to your body and stop immediately if you experience significant pain during the exercise.
What Not to Do If You Have Tennis Elbow?
If you have a tennis elbow, you shouldn’t do any activity that exerts excessive stress on the affected muscles and tendons until the pain in your arm subsides.
Incorporate a Protein-Rich Diet to Promote Recovery
While tennis elbow often resolves on its own, incorporating physical therapy exercises can help you accelerate recovery.
The above strengthening exercises can help you alleviate tennis elbow pain.
However, it is crucial to perform these exercises with smooth and controlled movements.
Additionally, a protein-rich diet can aid in tissue healing, and considering the protein powders listed below can further support the recovery process:
As our tests indicate, these supplements can further promote tissue healing by providing essential nutrients for tissue repair and strengthening of the arm muscles.
References:
- https://orthoinfo.aaos.org/en/diseases--conditions/tennis-elbow-lateral-epicondylitis
- https://www.nhs.uk/conditions/tennis-elbow/symptoms/
- https://www.medicalnewstoday.com/articles/322746
- http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515258/
- https://www.webmd.com/fitness-exercise/tennis-elbow-lateral-epicondylitis
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