3 Effective Exercises for Tennis Elbow | Hoppers Crossing Sports & Spinal

Tennis elbow, also known as lateral epicondylalgia or lateral epicondylitis, is one of the most common causes of elbow pain. Despite its name, tennis elbow doesn’t just affect tennis players. It commonly occurs in tradespeople, office workers, gym-goers, gardeners, golfers, and anyone who performs repetitive gripping or lifting activities.

At Hoppers Crossing Sports & Spinal, we help patients from Hoppers Crossing, Werribee, Point Cook, Tarneit, Truganina, Laverton, Williams Landing, Altona Meadows, and surrounding Melbourne western suburbs recover from tennis elbow and return to pain-free activity.

Below are three evidence-based exercises that can help improve tendon strength, reduce pain, and promote long-term recovery.

What Causes Tennis Elbow?

Tennis elbow develops when the tendons that attach to the outside of the elbow become overloaded. The primary muscle involved is the wrist extensor group, which helps lift the wrist and stabilise the hand during gripping activities.

Common symptoms include:

• Pain on the outside of the elbow
• Pain when gripping objects
• Weakness in the hand or forearm
• Discomfort when lifting, carrying, or twisting
• Pain during tennis, golf, gym training, or manual work

Exercise rehabilitation is one of the most effective treatments for tendon recovery.

1. Wrist Extension Eccentric Exercise

Why It Helps

Eccentric strengthening has been shown to stimulate tendon healing and improve tendon capacity. This is often considered the cornerstone exercise for tennis elbow rehabilitation.

How To Perform

1. Sit with your forearm supported on a table.
2. Hold a light dumbbell (1–3kg) with your palm facing down.
3. Use your opposite hand to lift the affected wrist up.
4. Slowly lower the weight over 4-5 seconds.
5. Repeat the movement.

Prescription

• 3 sets of 10-15 repetitions
• Perform once daily

Tip

You may feel mild discomfort during the exercise, but sharp or severe pain should be avoided.

2. Isometric Wrist Extension Hold

Why It Helps

Isometric exercises can reduce pain sensitivity while maintaining muscle strength. They are particularly useful during painful flare-ups.

How To Perform

1. Place your forearm on a table.
2. Hold a light weight or resistance band.
3. Lift your wrist slightly upward.
4. Hold the position without moving.

Prescription

• Hold for 30-45 seconds
• Complete 4-5 repetitions

Tip

Aim for a moderate effort level of around 70% of your maximum strength.

3. Grip Strength Exercise

Why It Helps

Many people with tennis elbow lose grip strength due to pain and tendon dysfunction. Improving grip strength helps restore function and reduce recurrence.

How To Perform

1. Hold a stress ball, therapy putty, or hand gripper.
2. Squeeze firmly for 5 seconds.
3. Slowly release.

Prescription

• 2-3 sets of 15 repetitions
• Perform every second day

Tip

Start gently and gradually increase resistance as symptoms improve.

Common Mistakes During Tennis Elbow Recovery

Many people accidentally prolong their recovery by:

• Resting completely for weeks or months
• Returning to sport too quickly
• Continuing painful lifting activities without modification
• Ignoring shoulder and upper back strength deficits
• Only treating symptoms instead of rebuilding tendon capacity

A structured rehabilitation program can significantly improve outcomes and reduce recurrence.

How Osteopathy Can Help Tennis Elbow

At Hoppers Crossing Sports & Spinal, our osteopaths assess the entire kinetic chain, not just the elbow.

Treatment may include:

• Osteopathic manual therapy
• Soft tissue treatment
• Joint mobilisation
• Tendon rehabilitation programs
• Strength and conditioning advice
• Workplace ergonomic recommendations
• Return-to-sport planning

Many cases of tennis elbow also involve contributing factors from the neck, shoulder, wrist, and upper back, which can be addressed during treatment.

When Should You Seek Professional Help?

Consider booking an assessment if:

• Symptoms have persisted longer than 2-4 weeks
• Pain is affecting work or sport
• Grip strength is worsening
• The elbow is becoming increasingly sensitive
• Previous treatment has not resolved symptoms

Early intervention often leads to faster recovery and reduces the likelihood of chronic tendon pain.

Tennis Elbow Treatment in Hoppers Crossing

If you’re struggling with elbow pain, our team at Hoppers Crossing Sports & Spinal can help identify the underlying cause and develop a personalised treatment plan.

We regularly help patients from:

• Hoppers Crossing
• Werribee
• Point Cook
• Tarneit
• Truganina
• Williams Landing
• Laverton
• Altona Meadows
• Seabrook
• Sanctuary Lakes

recover from tennis elbow and other upper limb injuries.

Book an Appointment Today

Hoppers Crossing Sports & Spinal
📍 1/30 Powell Drive, Hoppers Crossing VIC 3029

📞 03 7038 0863

✉️ info@hoppersosteo.com.au

Our experienced team can help you reduce pain, restore strength, and get back to the activities you enjoy.

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