3 Exercises for Tennis Elbow!
Tennis Elbow: 3 Rehabilitation Exercises to Help Reduce Elbow Pain
Are you experiencing elbow pain when gripping, lifting, typing or playing sport? Tennis elbow is a common condition that can cause pain around the outside of the elbow and may affect your ability to use your arm normally.
Despite its name, you don’t need to play tennis to develop tennis elbow. It can occur from repetitive gripping, lifting, computer work, manual work, gym training or other activities that place repeated stress on the muscles and tendons around the elbow.
At Hoppers Crossing Sports & Spinal, we help people with tennis elbow, elbow pain, wrist pain and shoulder pain throughout Hoppers Crossing, Werribee, Point Cook, Wyndham Vale, Manor Lakes, Mambourin, Tarneit, Williams Landing, Laverton, Altona Meadows and Truganina.
A progressive rehabilitation program can help improve the strength and capacity of the muscles and tendons around the elbow and wrist.
Here are 3 exercises for tennis elbow rehabilitation that may be incorporated into an appropriate exercise program.
What Is Tennis Elbow?
Tennis elbow is commonly associated with pain around the outside of the elbow, particularly where the wrist extensor muscles attach near the elbow.
The condition is often associated with repetitive or increased loading of the forearm muscles.
You may experience:
Pain on the outside of the elbow
Pain when gripping objects
Difficulty lifting objects
Wrist or forearm discomfort
Pain when shaking hands
Pain when using a screwdriver or tools
Discomfort during gym exercises
Reduced grip strength
Pain that extends into the forearm
Tennis elbow can affect people who play racquet sports, but it can also occur in office workers, tradespeople, gym-goers and people who perform repetitive hand and wrist activities.
Exercise 1: Wrist Extension Strengthening
Strengthening the wrist extensor muscles can be an important part of tennis elbow rehabilitation.
How to perform the exercise
Sit beside a table or bench.
Rest your forearm on the surface with your palm facing down.
Allow your wrist to extend slightly over the edge.
Hold a light dumbbell or other suitable weight.
Slowly raise your wrist upwards.
Lower the weight slowly and under control.
Repeat.
Exercise tips
Start with a light resistance and concentrate on controlling the movement.
The goal is to progressively build the capacity of the wrist and forearm muscles rather than lifting as much weight as possible.
Suggested starting point:
2–3 sets of 10–15 repetitions
The appropriate resistance will depend on your current strength and symptoms.
Exercise 2: Isometric Wrist Extension
Isometric exercises involve contracting a muscle without significant movement at the joint. They can be useful when introducing loading to a painful area.
How to perform the exercise
Sit with your forearm supported.
Place your opposite hand over the back of your affected hand.
Try to lift your affected wrist upwards.
Use your opposite hand to provide resistance so that your wrist doesn’t actually move.
Hold the contraction.
Relax and repeat.
Exercise tips
Start with a gentle contraction and gradually increase the effort as tolerated.
Try to keep your forearm relaxed and avoid holding your breath.
Suggested starting point:
Hold for 20–30 seconds.
Complete 3–5 repetitions.
Exercise 3: Forearm Pronation and Supination
The forearm muscles play an important role in controlling the wrist and elbow during gripping, lifting and other everyday activities.
This exercise can help develop strength and control through the forearm.
How to perform the exercise
Sit with your elbow bent to approximately 90 degrees.
Hold a light dumbbell, hammer or similar object.
Keep your elbow close to your body.
Slowly rotate your palm upwards.
Return to the starting position.
Slowly rotate your palm downwards.
Continue moving through a comfortable range.
Exercise tips
Keep the movement slow and controlled.
Start with a light resistance and gradually increase the load as your strength improves.
Suggested starting point:
2–3 sets of 8–12 repetitions in each direction.
How Do You Know If You’re Doing Too Much?
One of the most important aspects of tennis elbow rehabilitation is progressive loading.
It is normal for a rehabilitation exercise to feel like work, but significant increases in pain during exercise or a substantial worsening of symptoms afterwards may indicate that the exercise or workload needs to be modified.
Your rehabilitation program may need to take into account:
Your current pain levels
Grip strength
Work requirements
Sporting activities
Gym training
Wrist and forearm strength
Shoulder function
Recent changes in activity
How your symptoms respond over the following 24 hours
A gradual approach can help you build your capacity without repeatedly overloading the affected tissues.
Don’t Forget About the Shoulder and Wrist
Although tennis elbow symptoms are usually felt around the elbow, your wrist, forearm and shoulder all contribute to how your arm handles load.
For example, repetitive activities involving the hand and wrist can place increased demands on the forearm. Your shoulder and upper-limb movement patterns can also be relevant when assessing how you use your arm during work, exercise and sport.
This is why an assessment for elbow pain, wrist pain or shoulder pain should consider the entire upper limb rather than focusing exclusively on the painful area.
When Should You See an Osteopath for Tennis Elbow?
Consider seeking professional assessment if your elbow pain is persistent, worsening or interfering with work, exercise, sport or everyday activities.
An osteopath may assess:
Elbow movement
Wrist mobility
Forearm strength
Grip strength
Shoulder movement
Upper-limb function
Work and sporting activities
Recent changes in exercise or workload
Your treatment and rehabilitation program can then be tailored to your individual needs and goals.
Tennis Elbow Treatment in Hoppers Crossing
If you’re experiencing tennis elbow or elbow pain in Hoppers Crossing, Hoppers Crossing Sports & Spinal can help assess your symptoms and develop an appropriate treatment and rehabilitation program.
We also work with people experiencing wrist pain, shoulder pain, forearm pain and other musculoskeletal conditions.
Our clinic provides osteopathic care for people from:
Hoppers Crossing
Werribee
Point Cook
Tarneit
Williams Landing
Laverton
Altona Meadows
Truganina
Whether your elbow pain is affecting your work, gym training, tennis, other sport or everyday activities, an individually tailored rehabilitation program can help you progressively restore strength and function.
Don’t Let Elbow Pain Stop You
Tennis elbow can be frustrating, particularly when simple activities such as gripping, lifting or using a computer become uncomfortable.
Exercises such as wrist extension strengthening, isometric wrist extension and forearm pronation/supination can form part of a progressive rehabilitation program.
The key is to find an appropriate level of loading for your current capacity and gradually increase the demands placed on the elbow, wrist and forearm.
If your elbow, wrist or shoulder pain is persistent or limiting your activities, consider having your symptoms professionally assessed.
Hoppers Crossing Sports & Spinal
1/30 Powell Drive, Hoppers Crossing VIC 3029
Phone: 03 7038 0863
Email: info@hoppersosteo.com.au