Exercises for Tennis Elbow

Tennis Elbow is also known as ‘Lateral Epicondylitis’. It is caused by the inflammation of the forearm muscle or tendons attached to the elbow. It occurs when a person accidentally strains the tendons during racquet sports activity or sudden injury. While the pain can be debilitating, it can be treated at home with rest, compression/bracing, and medication. The specialist also advises some exercises, but they are only allowed to perform once the swelling subsides. 

Here are a few exercises one can perform to overcome tennis elbow at home:

1. Towel Twist 

You need to own a medium length towel

• Sit straight in a chair holding a rolled towel with both hands. Relieve the shoulders position at rest.
• Gradually, twist the towel using both hands in opposite directions (similar to the procedure of wringing out water from wet clothes).
• Repeat the exercise 10 times, rest and repeat it in the opposite direction. 

2. Fist Clench 

Fist clench helps to improve the gripping ability of the tennis elbow. You need a medium length towel and table to sit across it. 

• Sit at a table while resting your forearm on the table
• Hold a rolled-up towel in your fist
• Gently squeeze the towel in your hand and hold it for 10 seconds.
• Release and repeat 10 times. Switch the arm and repeat the procedure. 

3. Elbow Bend

It is one of the easiest exercises for tennis elbow;

• Stand straight and lower the arm to one side
• Slowly move the arm upwards to touch the shoulder
• Hold onto the position for 15 to 30 seconds
• Repeat the exercise 10 times. 

4. Wrist extension 

Wrist extensors are the connected muscles responsible for bending the wrist. These muscles are often injured during strenuous sports activity. You need to own a 2-pound dumbbell to perform the exercise.

• Sit in a chair holding a 2-pound dumbbell in your hand, facing up and elbow resting on your knee.
• Keep your palm facing down and extend the wrist by turning it towards the body. For some people, the exercise might be challenging at first with weights. In that case, one may try it without the dumbbell. 
• Return to the starting position and repeat 10 times on each side.
• Try to involve wrist movement keeping the rest of the arm at rest. 

5. Wrist Flexion 

Wrist flexors are a group of muscles connected to the elbow and are prone to injury due to overuse leading to pain and inflammation. To perform this exercise, you need to have a 2-pound dumbbell.

• Sit in a chair holding a 2-pound dumbbell in your hand, facing up and elbow resting on your knee.
• Keep your palm facing up and flex your wrist by turning it towards the body.
• Gradually return to the starting position and perform the exercise 10 times on each side.
• You need to ensure the movement is restricted to the wrist and keep the rest of your arm in a still position.

Note: The exercises must be performed after discussing with your physician and consulting the physiotherapist for the right direction.