Effective exercises for treating tennis elbow

Tennis elbow can be a debilitating condition, in which even everyday tasks can become painful. At Physicum we frequently see this complaint in our physiotherapy practice and we understand the impact it can have on your life. Fortunately, there are effective ways to treat this condition — and an important part of that treatment is targeted exercise. In this article we share useful information and practical exercises to help you on your way to recovery.

What is tennis elbow?

Tennis elbow, also known as lateral epicondylitis, is a condition characterised by pain and inflammation on the outside of the elbow. It often occurs in people who make repetitive movements with the arm and wrist, such as tennis players, but also in people who perform other activities requiring similar movements. The pain can range from mild to severe and can make everyday activities difficult.

It is important to note that the problem of tennis elbow is not always limited to the elbow. It can often arise as a result of underlying problems in other parts of the body, such as the shoulder. Shoulder issues, such as limited mobility or muscle weakness, can lead to increased strain on the elbow during activities that require repetitive arm movements (such as tennis). That is why, when treating tennis elbow, it is also essential to address any underlying problems in adjacent joints, such as the shoulder. A holistic approach, in which the entire musculoskeletal system is examined, can contribute to effective treatment and the prevention of recurring complaints.

The importance of exercise in treating tennis elbow

Exercises play a crucial role in treating tennis elbow. They help strengthen the muscles around the elbow, improve flexibility and mobility, and reduce pain and inflammation. By regularly performing specific exercises, you can speed up your recovery and regain functionality.

Effective exercises for tennis elbow

Stretching the forearm muscles

• Wrist extension exercises: Extend your arm forward with your palm facing down. Use your other hand to gently pull on the fingers of the extended arm, feeling a light stretch in the forearm. Hold this position for 15-30 seconds and repeat on the other side.
• Flexor and extensor stretches: Bend your wrist downwards so that your fingers point towards the floor. Use your other hand to gently pull on your fingers. Hold the stretch, then alternate by bending your wrist upwards so that your fingers point towards the ceiling.

Strengthening exercises

• Eccentric forearm exercises: Take a light weight ball in your hand and hold it with your palm facing up. Slowly lower the ball by bending your wrist downwards, then use your other hand to bring the ball back to the starting position. Repeat this movement 10-15 times.
• Grip training: Use a hand gripper to strengthen the grip of your hand and forearm. Squeeze the gripper firmly for 5-10 seconds and then relax. Repeat this 10-15 times on each side.

Functional exercises

• Hand and finger coordination exercises: Hold a small ball and squeeze it firmly. Then slowly roll the ball between your fingers and thumb, controlling it with precise movements.
• Tennis-specific recovery exercises: Simulate the movements you use while playing tennis, such as forehand and backhand strokes, but do this with a lightweight racket or without a racket to reduce the strain on your elbow.

Tips for exercising safely

When performing exercises for tennis elbow, it is important to listen carefully to your body. See what works and build up the intensity gradually. Make sure you perform the techniques correctly and stop immediately if you feel pain during the movement.

Our advice for recovery: consistency and patience

Effective exercises play an essential role in treating tennis elbow. By stretching regularly and performing strengthening and functional exercises, you can speed up your recovery and return to a life without pain and limitations.

Recovering from tennis elbow can take time, so be patient and stay consistent in performing your exercises. A short moment of attention every day is better than doing a lot occasionally and then nothing for a long time — small consistent steps produce the best long-term results.

Also stay in touch with your physiotherapist for guidance and support during your recovery process. Do you need help or do you have questions about your recovery? Feel free to contact us! Fill in our match test and discover how Physicum can help you with personalised advice.