Which Are The Best Exercises For Tennis Elbow?

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 pesky condition.

Here, we will explore five meticulously chosen exercises that promise not just pain relief but a pathway to recovery and renewed strength.  

Best exercises for tennis elbow

Given below are the easiest and most effective exercises for tennis elbow.

1. Wrist extensor stretch
2. Wrist flexor stretch
3. Forearm pronation and supination
4. Eccentric wrist extension
5. Towel twist 

1.    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. Regular practice improves flexibility and helps relieve pain and discomfort associated with tennis elbow.

How to do this exercise: Extend your arm forward, palm facing down. With your other hand, gently bend your wrist downward until you feel a stretch on the top of your forearm.

2.    Wrist flexor stretch

The wrist flexor muscle stretch is one of the most effective stretches for tennis elbow and complements the wrist extensor stretch. You create balance and promote joint mobility by stretching the muscles on the sides of the forearms. This can aid in reducing strain on the tendons and tenderness in the elbow. 

How to do this exercise: Extend your arm forward with your palm facing up. Gently bend your wrist downward using your other hand, feeling a stretch on the underside of your forearm.

3.    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. Improved muscle strength can contribute to better support for the affected area.

How to do this exercise: Hold a light dumbbell or a similar object in your hand. Rest your forearm on a table with your wrist extended beyond the edge. Slowly rotate your forearm, turning your palm up (supination) and down (pronation). 

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.