Procaryote
Elbow

Tennis elbow: exercises for the elbow

Lateral epicondylitis (tennis elbow) is a tendinopathy of the wrist extensor muscles that causes pain on the outside of the elbow.

Progressive strengthening of the wrist extensors, especially eccentric work, is the key exercise.

Stages of rehab

  1. Settle the irritation: isometrics and adapting your movements.
  2. Eccentric, then concentric strengthening of the wrist extensors.
  3. Gradual return to gripping tasks and sport.

Recommended exercises

Elbow Extension with Elastic BandElbow extension with elastic band, 3 sets, 10 repetitions, slow tempo Forearm Supination with Elastic BandForearm supination with elastic band, 3 sets, 10 repetitions Isometric strengthening of the forearm flexorsIsometric strengthening of the forearm flexors, 3 sets, hold for 10 seconds, 5 repetitions per set Isometric Wrist Extensor StrengtheningIsometric strengthening of wrist extensors, 3 sets, hold 10 seconds, rest 30 seconds Pronation and Supination Strengthening of the Elbow with DumbbellElbow pronation/supination strengthening with dumbbell, 3 sets, 12 repetitions per side Standing Isometric Elbow Extension Against ResistanceIsometric elbow extension against resistance, standing, 3 sets, hold for 10 seconds Supination isometric of the elbowElbow supination isometric, 3 sets, hold 10 seconds, 5 repetitions per arm Supination isometric with dumbbellSupination isometric with dumbbell, 3 sets, hold 10 seconds, 5 repetitions per arm Supination strengthening with dumbbellSupination strengthening with dumbbell, 3 sets, 12 repetitions, controlled movement Supination strengthening with stick on external trackSupination strengthening with stick on external track, 3 sets, 10 repetitions Wrist Flexion with DumbbellWrist flexion with dumbbell, 3 sets, 12 repetitions, arm supported on the table Eccentric Biceps Curl with Resistance BandEccentric biceps curl with resistance band, 3 sets, 8 repetitions, slow descent over 4 seconds

See all elbow exercises →

Practical tips

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Frequently asked questions

What is the best exercise for tennis elbow?

Eccentric wrist extension with a light dumbbell or resistance band is the most studied exercise.

How long does tennis elbow take to heal?

Often several months; doing the exercises consistently speeds up recovery.

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.