5 Exercises to address Tennis Elbow

Have you suffered from tennis elbow? Try these targeted exercises to alleviate pain and regain strength. This routine can help you get back in the game.

 

1. Wrist Extension (Strengthening)

Equipment Needed: Dumbbell hand weights (1 lb., 2 lbs., 3 lbs.)

This exercise should be performed in 3 stages, progressing from no weight to heavier weights.

 

Stage 1:
- Bend your elbow to 90 degrees and support your forearm on a table with your wrist at the edge.
- Use your opposite hand to help push the wrist up as far as possible, then slowly lower the weight until the wrist is flexed again.

Stage 2: Straighten your elbow slightly and continue to support your arm on the table.

Stage 3: Fully straighten your elbow and lift your arm so it is no longer supported by the table.

 

For each stage:

- Bend your wrist up as far as possible, hold for 1 count, then slowly lower over 3 counts.

- Start without any weights and increase repetitions to 30.
- Once you can do 30 reps without increased pain, add 1 lb weights.
- Progress up to 3 lb weights, doing 30 reps on 2 consecutive days without increased pain and 5-7 days per week (*Do not let the weight pull your hand down too quickly.)

 

2. Wrist Flexion Stretch
- Straighten your arm with your palm facing down and bend your wrist so that your fingers point down
- Gently pull your hand toward your body until you feel a stretch on the outside of your forearm
- Hold the stretch for 15 seconds - Repeat 5 times, then perform this stretch on the other arm (*Remember do not lock your elbow.)

 

3. Supination with a Dumbbell

- Sit in a chair, holding a 2-pound dumbbell vertically in your hand, with your elbow resting on your knee - Let the weight of the dumbbell help rotate your arm outward, turning your palm up
- Rotate your hand back in the other direction until your palm is facing down
- Repeat 20 times on each side
- Try to isolate the movement to your lower arm, keeping your upper arm and elbow still
(*For all the supination exercises, it’s recommended that you first practice isometric supination without weights: With your elbow fixed, rotate your palm up and hold for about 30 seconds.)

 

 

4. Stress Ball Squeeze
- Hold a stress ball in your palm and squeeze it as hard as you can
- Hold for 3-5 seconds, then relax. Repeat 10 times, rest for 1 minute, then repeat with the other hand

 

5. Finger Stretch with Rubber Band
- Wrap a rubber band around the top of your fingers. Bring your fingertips together
- Open your fingers to get them as far away from each other as possible. The rubber band will help to provide resistance
- Bring your fingertips slowly back toward each other, stopping while the band is still taut
- Repeat 10 times, rest for 1 minute, then repeat with the other hand

 

The above information is for reference only. If you experience any sport-related injuries, you should make an appointment to seek advice from a professional physiotherapist or medical expert to obtain a proper diagnosis and appropriate treatment.

 

Further reading:

• 5 Prevention Tips to Avoid Tennis Injuries

• Most Common Tennis Injuries