Tennis Elbow Exercises: 6 Strength Builders for Pain Relief

Understanding Tennis Elbow

Tennis elbow is a type of tendonitis elbow, that primarily affects the tendons that attach to the outside of the elbow. It is caused by repetitive motions, especially those involving gripping or lifting, which puts stress on the tendons. This condition is common among athletes, particularly tennis players, but can also affect individuals who perform repetitive tasks like typing, painting, or using tools.

Strengthening the muscles around the elbow through targeted exercise of tennis elbow can relieve pain, enhance muscle endurance, and prevent future strain. 

If you’ve been dealing with tennis elbow and want to know more about the causes, symptoms, and various treatment options, check out our comprehensive blog post on Tennis Elbow Symptoms, Causes, Treatments and Chiropractic treatment benefits. In that post, we cover everything from identifying the early signs of tennis elbow to understanding the most effective treatments for relief.

While understanding the root of the issue is crucial, it’s equally important to focus on strength-building exercises to aid in your recovery. These exercises not only help relieve the pain but also ensure that your forearm muscles and tendons are strong enough to prevent future injuries.

By incorporating specific exercises targeting the tendonitis elbow and strengthening the surrounding muscles, you can promote healing, improve functionality, and get back to your daily activities without discomfort. Below are some of the most effective exercises for tennis elbow recovery.

1. Wrist Extensions

Wrist extensions are a great way to strengthen the extensor muscles of the forearm, which are often weakened by the tennis elbow. Here’s how to perform this exercise:

• Sit with your forearm resting on a flat surface, like a table, with your wrist hanging over the edge, your palm facing down.
• Hold a lightweight dumbbell in your hand.
• Slowly raise your hand, extend your wrist, and lower it back down.
• Repeat this motion for 10-15 repetitions on each arm.

Benefits: Strengthens the forearm muscles and tendons, reducing strain on the elbow joint.

2. Tennis Ball Squeezes

This simple exercise helps build grip strength, which can relieve tension on the tendons around the elbow. Here’s how to do it:

• Hold a tennis ball or a stress ball in your hand.
• Squeeze the ball as hard as you can and hold for 5 seconds before releasing.
• Perform 10-15 squeezes on each arm.

Benefits: Improves forearm strength and reduces strain on the tendons that cause tennis elbow epicondylitis.

3. Eccentric Wrist Flexion

This exercise targets the forearm flexors and helps strengthen the muscles around the elbow. To perform:

• Sit with your forearm resting on a flat surface, palm facing up, holding a light dumbbell.
• Slowly lower the dumbbell toward the floor, extending your wrist.
• Use your other hand to return the dumbbell to the starting position.
• Perform 10-15 repetitions.

Benefits: Improves the resilience of the tendons, particularly the ones responsible for tendonitis elbow.

4. Forearm Supination and Pronation

Supination and pronation exercises help build strength in the muscles that rotate the forearm, relieving pressure on the elbow joint. Here’s how to do it:

• Hold a lightweight dumbbell or a hammer in your hand, with your arm bent at a 90-degree angle.
• Rotate your forearm so that your palm faces up (supination), then slowly rotate it so that your palm faces down (pronation).
• Perform 10-15 repetitions.

Benefits: Increases flexibility and strength in the forearm, reducing stress on the tendons.

5. Elbow Flexion and Extension

Strengthening the muscles around the elbow with flexion and extension exercises is essential for recovery. To perform:

• Hold a lightweight dumbbell in your hand, and with your arm at your side, slowly bend your elbow to lift the weight toward your shoulder.
• Lower it back down in a controlled motion.
• Perform 10-15 repetitions on each arm.

Benefits: Targets both the biceps and triceps muscles, providing overall elbow support and stability.

6. Use of a Tennis Elbow Splint

While exercises are beneficial for strengthening the muscles around the elbow, using a tennis elbow splint can provide additional support during recovery. A splint helps reduce strain on the tendons and prevents further injury, especially when performing repetitive tasks or exercises.

Wearing a splint can provide temporary relief and stability while performing strengthening exercises. Be sure to consult your chiropractor or physical therapist on the best way to incorporate a tennis elbow splint into your recovery plan.