Introduction
Tennis elbow, or lateral epicondylitis, is a common condition caused by repetitive strain on the tendons of the forearm. This leads to pain, stiffness, and weakness on the outside of the elbow. Physiotherapy plays a crucial role in reducing pain, improving function, and preventing recurrence.
This guide provides effective exercises and treatment strategies for managing tennis elbow.
1. Wrist Extensor Stretch
Stretching the wrist extensors helps relieve tension and reduce pain in the forearm.
How to do it:
- Extend your arm straight in front of you, palm facing down.
- Use the opposite hand to gently pull your fingers down and back toward your body.
- Hold for 20–30 seconds and repeat 2–3 times per arm.
Source: Wikimedia Commons
Video Reference: Wrist Extensor Stretch Tutorial
2. Fist Clench Exercise
This exercise strengthens the forearm muscles, reducing strain on the elbow.
How to do it:
- Sit with your forearm resting on a table, palm up.
- Hold a soft ball or rolled towel and gently squeeze.
- Hold the squeeze for 5 seconds, then relax.
- Repeat 10–15 times per session, 2–3 sessions per day.
Source: Wikimedia Commons
Video Reference: Fist Clench Exercise Demo
3. Wrist Extension with Light Resistance
Strengthening wrist extensors is key for rehabilitating tennis elbow.
How to do it:
- Sit with your forearm on a table, palm down, holding a light weight (0.5–1 kg).
- Slowly lift your hand upward, then lower it gently.
- Perform 10–15 repetitions, 2–3 sets per day.
Source: Wikimedia Commons
Video Reference: Wrist Extension Exercise Tutorial
4. Supination and Pronation
This exercise strengthens the forearm rotators and improves elbow stability.
How to do it:
- Sit with your elbow bent at 90°, holding a lightweight dumbbell.
- Rotate your forearm so your palm faces up (supination), then down (pronation).
- Repeat 10–15 times, 2–3 sets per session.
Source: Wikimedia Commons
Video Reference: Supination & Pronation Exercise
5. Eccentric Wrist Extension
Eccentric exercises are highly effective for tendon repair in tennis elbow.
How to do it:
- Hold a light weight with your palm facing down.
- Use your opposite hand to lift the wrist, then slowly lower it using only the affected arm.
- Perform 10–15 repetitions, 2–3 sets daily.
Source: Wikimedia Commons
Video Reference: Eccentric Wrist Extension Tutorial
Tips for Recovery
- Perform exercises gently and consistently, without sharp pain.
- Use ice packs on the elbow for 10–15 minutes after exercises to reduce inflammation.
- Maintain good posture and ergonomic practices at work or during sports.
- Consult a physiotherapist for individualized guidance and manual therapy if needed.
Summary
Tennis elbow can be effectively managed with targeted exercises, physiotherapy, and proper care. Strengthening and stretching the forearm muscles, combined with postural adjustments, can reduce pain, improve function, and prevent future injuries.
You can make a booking online or call us on 0478 260 200. For a limited time, we have free discovery sessions where you get assessed by our physiotherapists and given an outline of how we can help you to have full confidence in working with us. We also offer promotions that include discounted initial sessions to incentivise getting started with your rehabilitation journey.