7 Best Tennis Elbow Exercises
Evidence-based exercises for fast recovery and pain relief
Evidence-Based Exercise Program
Research shows that specific exercises are highly effective for tennis elbow recovery. The key is progressive loading – gradually strengthening the tendons while they heal.
Phase 1: Pain Relief & Initial Stretching (Weeks 1-2)
1. Wrist Flexor Stretch
Purpose: Reduces tension in forearm muscles
How to do it:
- Extend your affected arm in front of you, palm up
- With your other hand, gently pull your fingers back toward your body
- Hold for 15-30 seconds
- Repeat 3-5 times, 2-3 times daily
Feel: Gentle stretch along the underside of your forearm
2. Wrist Extensor Stretch
Purpose: Directly stretches the affected tennis elbow muscles
How to do it:
- Extend your affected arm, palm facing down
- With your other hand, gently push your wrist down and toward your body
- Hold for 15-30 seconds
- Repeat 3-5 times, 2-3 times daily
Feel: Stretch on top of your forearm and outer elbow
3. Nerve Gliding Exercise
Purpose: Improves nerve mobility and reduces stiffness
How to do it:
- Sit with your affected arm at your side
- Slowly bend your wrist up, then down
- Add gentle finger movements
- 10-15 repetitions, 2-3 times daily
Phase 2: Strengthening (Weeks 2-6)
4. Eccentric Wrist Extensions
Equipment needed: Light dumbbell (1-2 lbs) or water bottle
How to do it:
- Sit with your forearm supported on your thigh, wrist hanging over knee
- Hold weight with palm facing down
- Use your other hand to help lift the weight up
- Slowly lower the weight using only the affected arm (3-5 seconds)
- Repeat 10-15 times, 2-3 sets, once daily
Progression: Gradually increase weight as pain decreases
5. Grip Strengthening
Equipment: Tennis ball or grip strengthener
How to do it:
- Hold tennis ball in your affected hand
- Squeeze gently for 5 seconds
- Release slowly
- 10-15 repetitions, 2-3 times daily
6. Wrist Rotations
Purpose: Improves mobility and strength in all directions
How to do it:
- Hold a light weight (or water bottle)
- Rest your forearm on a table, wrist hanging over edge
- Slowly rotate your wrist in circles
- 10 circles each direction, 2-3 times daily
Phase 3: Functional Training (Weeks 6+)
7. Resistance Band Exercises
Purpose: Sport-specific strengthening and endurance
Exercises include:
- Wrist extensions with resistance band
- Forearm pronation/supination
- Shoulder external rotation
Accelerate Your Recovery
While exercises are crucial, combining them with NICE-approved vibration therapy significantly improves results. Studies show that patients using vibration therapy alongside exercises recover 40% faster than exercises alone.
Exercise Guidelines & Safety Tips
✅ DO:
- Start slowly and progress gradually
- Exercise consistently (daily)
- Focus on eccentric (lowering) phase
- Use proper form over heavy weights
- Continue exercises for 12+ weeks
❌ DON'T:
- Exercise through severe pain
- Skip the initial stretching phase
- Progress too quickly
- Stop exercises when pain improves
- Ignore proper warm-up
When to Seek Professional Help
Contact a healthcare provider if you experience:
- Severe pain that worsens with exercises
- Numbness or tingling in your fingers
- No improvement after 4-6 weeks of consistent exercise
- Inability to perform daily activities
Exercise Schedule
Week 1-2: Stretching Phase
- 3-4 times daily
- Focus on pain relief
- Gentle movements only
Week 3-6: Strengthening
- Once daily strengthening
- Continue stretching 2x daily
- Gradually increase resistance
Week 7+: Functional
- Sport-specific exercises
- Maintain strengthening
- Gradual return to activities
Boost Your Results
Clinical studies show 98% success rate when combining exercises with vibration therapy.
Add Vibration Therapy