Exercises for tennis elbow focus on strengthening the forearm muscles and improving flexibility in the wrist and forearm. When done regularly and correctly, these exercises can help alleviate pain, reduce inflammation, and improve the overall function of the affected arm.
Here are some effective exercises for tennis elbow
- Wrist Extensor Stretch
- Extend your affected arm straight in front of you with the palm facing down.
- Use your other hand to bend your wrist downward gently, feeling a stretch in the forearm.
- Hold the stretch for 15-30 seconds and repeat 3-5 times.
- Wrist Flexor Stretch
- Extend your affected arm straight in front of you with the palm facing up.
- Use your other hand to bend your wrist downward gently, feeling a stretch in the forearm.
- Hold the stretch for 15-30 seconds and repeat 3-5 times.
- Ball Squeeze
- Hold a soft ball or tennis ball in your affected hand.
- Squeeze the ball as tightly as you can without causing pain.
- Hold the squeeze for 5-10 seconds, then release.
- Repeat 10-15 times.
- Resisted Wrist Extension
- Sit with your forearm supported on a table or armrest, palm facing down.
- Hold a light dumbbell or a resistance band in your hand.
- Slowly lift your hand upward, extending your wrist against the resistance.
- Lower your hand back down slowly.
- Perform 3 sets of 10-15 repetitions.
- Resisted Wrist Flexion
- Sit with your forearm supported on a table or armrest, palm facing up.
- Hold a light dumbbell or a resistance band in your hand.
- Slowly lift your hand upward, flexing your wrist against the resistance.
- Lower your hand back down slowly.
- Perform 3 sets of 10-15 repetitions.
- Pronation and Supination
- Hold a light dumbbell or a weighted object in your hand.
- Rest your forearm on a table with your palm facing down.
- Rotate your wrist and forearm outward (supination) and then inward (pronation).
- Perform 3 sets of 10-15 repetitions in each direction.
It’s vital to start with light resistance and gradually increase as your strength improves. If you experience pain or discomfort during any of these exercises, stop immediately and consult with a healthcare professional or a physical therapist.
In addition to these exercises, it’s crucial to avoid activities that aggravate your tennis elbow and to give your arm sufficient rest between workouts. You can also use ice therapy after exercising to reduce inflammation and pain. If your tennis elbow is severe or doesn’t improve with exercise and rest, consider seeking professional medical advice for further evaluation and personalized treatment recommendations.
