Elbow · Self-massage

Self-massage of the lateral epicondyles with a ball

Self-massage of the lateral epicondyles with a ball, 2 minutes per arm

Listen to the instructions

How to do the exercise

Duration: 2 minutes per arm

Description: Place a small firm ball (like a tennis ball) under the lateral epicondyle area, just outside the elbow. Gently press while performing circular or back-and-forth movements to massage the muscles around the epicondyle.

Tips: Maintain comfortable pressure without pain, breathe deeply, and avoid locking the elbow joint. Adjust the pressure according to your tolerance.

Progression: Gradually increase the duration up to 3 minutes per arm or use a slightly firmer ball if the massage becomes too easy.

At a glance

Goal: Self-massage
Level: Beginner
Equipment: ball
Starting position: Seated or standing, arm relaxed
Clinical goal: Relax and massage the muscles around the elbow to relieve tension
Also known as: massage elbow with ball, self-massage epicondyles, muscle massage elbow

Precautions

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

acute elbow pain
active inflammation
skin lesion in the area

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Similar exercises — Elbow

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

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

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.