Tennis Elbow Exercises
What is Tennis Elbow?
Tennis elbow, also known as lateral epicondylitis, is a common condition that causes pain on the outside of the elbow. It develops when the tendons that attach to the forearm muscles become irritated, usually due to repetitive gripping, lifting or twisting activities.
The good news is that most people recover successfully with a combination of activity modification and a structured exercise programme.
Research shows that specific strengthening exercises can significantly improve symptoms, with many people recovering within 8–12 weeks.
Tennis Elbow Exercise Programme
The exercises below are designed to strengthen the tendon safely and improve its ability to cope with everyday activities.
The movement should be slow, smooth and controlled.
Some mild discomfort during the exercise is acceptable, provided it settles quickly afterwards.
Wrist Lowering Exercise (Eccentric Strengthening)
Rest your forearm on a table with your wrist hanging over the edge.
- Use your unaffected hand to lift your injured wrist upwards.
- Gently tuck your fingers into your palm.
- Let go with your unaffected hand.
- Slowly lower your wrist back down under control.
Focus on maintaining smooth, controlled movement throughout.
Repetitions
- 10 repetitions
- Up to 3 sets
- Twice daily
Forearm Stretch
After completing your strengthening exercises, gently stretch the muscles on the top of your forearm.
Hold the stretch for:
- 20–30 seconds
Repeat the stretch throughout the day whenever your forearm feels tight.
Exercise Progression
Once you can complete the wrist lowering exercise comfortably and with good control, you can gradually increase the resistance.
A simple way to progress is by using a partially filled bottle of water and slowly increasing the amount of water over time.
Your physiotherapist can advise when it is appropriate to increase the load.
Progression Repetitions
- 10 repetitions
- 2–3 sets
- Twice daily
Managing Tennis Elbow
Most cases improve with simple self-management.
The key to recovery is reducing activities that aggravate your symptoms while continuing to move your arm as comfortably as possible.
Activity Modification
Try to:
- Avoid activities that cause significant pain.
- Reduce repetitive gripping where possible.
- Lift objects with your palm facing upwards.
- Keep your elbow bent when lifting heavier objects.
Small changes in technique can reduce strain on the injured tendon.
Pain Relief
Over-the-counter pain relief may help you remain active while your elbow heals.
Common options include:
- Paracetamol
- Ibuprofen
- Anti-inflammatory gels
Always follow the manufacturer’s instructions and check with your pharmacist or healthcare professional if you are unsure whether these medications are suitable for you.
Heat and Ice
Applying either heat or ice may help reduce discomfort.
General advice:
- Apply for 10–15 minutes
- Protect your skin with a towel
- Repeat as needed throughout the day
Some people prefer ice during painful flare-ups, while others find heat more comfortable for muscle tightness.
Tennis Elbow Strap
A tennis elbow clasp or support strap may help reduce strain on the tendon during everyday activities.
It can:
- Reduce discomfort
- Support the tendon
- Allow irritated tissues time to recover
Your physiotherapist or healthcare professional can advise whether a support is appropriate for you.
Recovery
Most people notice gradual improvement over 8–12 weeks by combining exercises with activity modification.
Recovery can vary depending on:
- How long symptoms have been present
- Activity levels
- Exercise consistency
- Tendon healing
Continuing your exercises even after symptoms improve can help reduce the risk of recurrence.
When to Seek Further Advice
Speak to your healthcare professional if:
- Your pain continues beyond 8–12 weeks
- Symptoms become significantly worse
- You struggle to grip everyday objects
- Pain prevents normal daily activities
- You develop swelling, numbness or significant weakness
Further assessment or treatment may be required.
Frequently Asked Questions
How long does tennis elbow take to heal?
Most people improve within 8–12 weeks when they complete their exercises consistently and modify aggravating activities.
Should the exercises hurt?
The exercises should be smooth and controlled. Mild discomfort that settles shortly afterwards is acceptable, but sharp or increasing pain should be avoided.
Can I continue working?
Yes. In most cases, continuing normal activities with sensible modifications is encouraged rather than complete rest.
Should I use ice or heat?
Both can be helpful. Ice is often useful after aggravating activities, while heat may help reduce muscle tightness before exercising.
Do tennis elbow straps work?
Many people find that a tennis elbow clasp helps reduce pain during activities by decreasing strain on the injured tendon, although it should be used alongside an exercise programme rather than as a replacement for rehabilitation.
