Procaryote
Elbow · Self-massage

Self-massage of the lateral epicondyle

Self-massage of the lateral epicondyle, 2 minutes per elbow, slow and controlled movements

Illustration of the Self-massage of the lateral epicondyle exercise

Listen to the instructions

How to do the exercise

Duration: 2 minutes per elbow

Description: Use your thumb and fingers to gently and deeply massage the area around the lateral epicondyle, located on the outer side of the elbow. Perform slow, controlled circular movements applying moderate pressure.

Tips: Breathe calmly and avoid forcing if you experience sharp pain. Focus on muscle relaxation and adjust the pressure according to your comfort.

Progression: Gradually increase the massage duration up to 3 minutes per elbow if it remains comfortable.

At a glance

Goal
Self-massage
Level
Beginner
Equipment
none
Starting position
Seated, arm relaxed in front
Clinical goal
Relax muscles around the elbow and relieve tension
Also known as
elbow massage, self-massage lateral epicondyle, lateral elbow massage

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Elbow

Self-massage of the lateral epicondyles with a ballSelf-massage of the lateral epicondyles with a ball, 2 minutes per arm Deep Transverse Self-Massage of the EpicondylesDeep transverse self-massage of the epicondyles, 2 minutes, controlled self-massage Elbow self-massage with ballElbow self-massage with ball, 2 minutes, moderate pressure on tension points

See all elbow exercises →

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.