Tennis Elbow Exercise Guide for Relief and Recovery

Tennis elbow, also called lateral epicondylitis, is a clinical condition causing pain and tenderness on the outer part of the elbow. Despite its name, tennis elbow does not exclusively afflict tennis players; it can affect anyone who repetitively engages in activities that strain the forearm muscles and the tendons attaching to the lateral epicondyle, which is a bony bump on the elbow’s outer part.

When the twinge of tennis elbow strikes, even the simplest motions can feel challenging. However, a series of targeted exercises can serve as your allies in the battle against this condition.

Benefits of exercise for tennis elbow recovery

Incorporating the right exercises into your routine can make a notable difference in managing the pain and supporting long-term recovery. Gentle stretching can reduce stiffness and ease discomfort in the elbow joint. Regular exercise also helps restore movement and reduce tightness in surrounding muscles. Moreover, enhanced blood circulation from exercise speeds up tissue repair.

Best exercises for tennis elbow

When recovering from tennis elbow, certain exercises can help restore strength, flexibility and function in your arm. The key exercises include:

1.     Stretching exercises for tennis elbow:

• Wrist extensor stretch: This stretch targets the wrist extensor muscles, which are often strained in conditions like tennis elbow. By stretching these muscles, you alleviate tension and promote blood flow.
• Wrist flexor stretch: The wrist flexor muscle stretch is one of the most effective stretches for tennis elbow and complements the wrist extensor stretch. It can help you create balance and promote joint mobility by stretching the muscles on the sides of the forearms.
• Towel twist: The towel twist engages muscles in your forearms, promoting strength and coordination. Strengthening these muscles helps manage the load on the tendons that connect to the elbow.

2.     Strengthening exercises for tennis elbow:

• Wrist curls: This exercise strengthens the wrist flexor muscles. These muscles provide crucial support to the forearm and elbow. By building strength in these muscles, you reduce the stress placed on injured tendons.
• Reverse wrist curls: Targeting the wrist extensor muscles, reverse wrist curls are essential for balancing muscle strength in the forearm. Strengthening these extensors helps offload the tendons affected by tennis elbow, reduces discomfort and enhances overall arm function during repetitive movements.
• Grip strengthening: Using a stress ball or therapy putty, grip strengthening exercises directly engage the muscles involved in holding, lifting and carrying objects. Stronger grip muscles reduce overreliance on the tendons around the elbow.

3.     Mobility and functional exercises

• Forearm pronation and supination: This exercise strengthens and stabilises the muscles involved in forearm rotation. Strengthening these muscles enhances the ability to handle repetitive motions, reducing the risk of strain on the tendons that attach to the elbow.
• Elbow bends: Bending and straightening the elbow through its full range of motion improves joint mobility and reduces stiffness. This exercise encourages circulation around the elbow, supports tendon healing and ensures smoother, pain-free movement during daily activities.
• Finger stretches with a band: Using a rubber band around the fingers and slowly opening and closing the hand builds strength and coordination in the smaller muscles of the hand and forearm. These movements improve grip function, reduce muscle imbalance and enhance overall flexibility.

Tips for exercising safely with tennis elbow

Keep the following tips in mind while exercising:

• Begin with light movements and low resistance.
• Perform each exercise with proper technique.
• Mild discomfort can be normal, but sharp or worsening pain means you should stop immediately.
• Gentle stretches or a few minutes of light activity prepare muscles and tendons for exercise.
• Allow enough recovery time to prevent further irritation and support healing.

When to see a doctor or physiotherapist?

Mild tennis elbow cases often improve with rest and exercise. However, professional care becomes essential if pain persists for weeks, worsens despite self-care or restricts daily activities drastically. A doctor or physiotherapist can provide tailored treatment, advanced therapies and guidance to prevent long-term complications.

Conclusion

Whether mild or severe, tennis elbow can affect daily activities. Hence, including these exercises in your routine can be a game-changer in your journey to recovery. Remember, consistency is the key. As you commit to these exercises and pair them with proper rest and care, you are on the path to regaining your freedom from tennis elbow discomfort.

Besides, it is critical to be ready for treatments or medications required in severe cases. Having a suitable health insurance policy can cover the cost of doctor consultations, medications and therapies. Depending on your needs, you can choose different plans, such as an individual health insurance plan, a critical illness insurance plan or a family health insurance plan. If you need advice on which plan is the most suitable for you, fill out the form on this page.

FAQs

• Can tennis elbow heal on its own without treatment?

Mild cases may improve with rest, stretching and lifestyle adjustments. Still, medical guidance is often needed for faster and more complete recovery.

• How long does it take for tennis elbow to heal with exercise?

Recovery time varies, but with consistent exercises and proper care, most people can see improvement within 6–12 weeks.

• Should I avoid all physical activity if I have tennis elbow?

While activities causing pain should be limited, targeted exercises and safe movements can aid healing.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

4.    Eccentric wrist extension

Eccentric wrist exercises involve controlled lengthening of the muscle under tension. For tennis elbow, centric extension helps in rehabilitation by targeting the wrist extensor muscles. This controlled stretching and strengthening can aid in healing micro tears in the tendons and promoting overall muscle health.

How to do this exercise: Hold a lightweight dumbbell or a resistance band in your hand. Rest your forearm on the table with your wrist extending beyond the edge. Slowly lower the weight or band resisting the movement with your affected hand. 

5.    Towel twist

The towel twist engages muscles in your forearms, promoting strength and coordination. Strengthening these muscles helps manage the load on the tendons that connect to the elbow. By addressing muscle imbalances in enhancing grip stretch, the towel twist exercises contribute to the overall recovery process for tennis elbow.

How to do this exercise: Hold a small towel tight between your hands. Use both hands to twist the towel in opposite directions, creating tension.

Conclusion 

Whether mild or severe, tennis elbow can affect daily activities. Hence, including these exercises in your routine can be a game-changer in your journey to recovery. These strengthening movements and targeted stretches for the tennis elbow help in the recovery process. Remember, consistency is the key. As you commit to these exercises and pair them with proper rest and care, you are on the path to regaining your freedom from tennis elbow discomfort. So try these exercises to ace your way back to comfort and vitality.