Ever felt a sharp ache on the outside of your elbow just from lifting a kettle or typing too long? You’re not alone. That annoying, nagging pain might be tennis elbow, and no—you don’t have to be a tennis player to get it. I learned this the hard way during lockdown after weeks of poor desk posture and too many home workouts without proper form.
Tennis elbow, or lateral epicondylitis, affects more than 1 in 100 people every year, according to the NHS. It’s caused by overuse of the forearm muscles, usually from repetitive motions, leading to pain and tenderness around the elbow. But here’s the good news: specific, targeted exercises can significantly reduce the pain and restore your strength.
In this guide, I’ll walk you through the most effective exercises to treat tennis elbow—the ones that physiotherapists, researchers, and people like me have actually seen results with. Whether you’re a gym-goer, office worker, or weekend gardener, these are practical, proven strategies to get your elbow back in action.
Understanding Tennis Elbow: More Than Just a Sports Injury
Contrary to its name, tennis elbow isn’t exclusive to athletes. In fact, the majority of cases occur in people who don’t even play tennis. Activities like typing, painting, plumbing, and even excessive scrolling can trigger it.
Why does it hurt?
Tennis elbow involves tiny tears in the tendon that connects the forearm muscles to the bony bump on the outside of your elbow. This causes inflammation, pain, and often, a frustratingly slow recovery.
Common Symptoms
- Pain or burning on the outer elbow
- Weakened grip strength
- Discomfort when lifting or bending the arm
- Pain when twisting (like opening a jar)
Why Exercises Work Better Than Rest Alone
Many people (myself included) assume that rest is the answer. But research suggests otherwise. A 2022 review published in the British Journal of Sports Medicine found that eccentric loading exercises reduced pain and improved function better than rest or steroid injections in the long run.
Dr. Emma Davies, a musculoskeletal physiotherapist with over 15 years of experience, shared, “Targeted exercises retrain the muscle-tendon unit to tolerate load again. Rest alone can lead to stiffness and more weakness.”
Best Exercises to Treat Tennis Elbow
These exercises are grouped into stages—starting from gentle stretches to strengthening movements as your pain improves.
1. Wrist Extensor Stretch (Start Here)
This stretch targets the irritated tendon and relieves tension.
How to do it:
- Extend your affected arm in front, palm down.
- With your other hand, gently pull your fingers downwards until you feel a stretch on the outside of your forearm.
- Hold for 20–30 seconds.
- Repeat 3 times, twice daily.
What I noticed: Doing this every morning eased the stiffness I used to feel after waking up.
2. Isometric Wrist Extension
These exercises activate the muscle without joint movement, which is perfect during painful phases.
Steps:
- Sit with your arm supported on a table, palm facing down.
- Use your opposite hand to apply gentle resistance as you try to lift the affected hand.
- Hold for 10 seconds. Relax.
- Repeat 10 times.
Expert tip: Isometric holds help reduce pain sensitivity and begin the strengthening process without aggravating the tendon.
3. Eccentric Wrist Extensions (Progressive Strengthening)
This is considered one of the most effective rehab moves.
You’ll need: A light dumbbell or even a water bottle (start with 0.5-1kg).
Steps:
- Rest your forearm on a table, wrist hanging off, palm down.
- Use your other hand to help lift the dumbbell.
- Slowly lower the weight down (eccentric phase).
- Repeat 12-15 times, once or twice daily.
Real-life feedback: After two weeks, I noticed a remarkable drop in my pain levels and could finally lift bags again without flinching.
4. Forearm Pronation and Supination
These improve rotational strength and control, often overlooked in recovery.
You’ll need: A light hammer or screwdriver.
Steps:
- Hold the object vertically with your elbow bent at 90 degrees.
- Slowly rotate your wrist outward (supination) and inward (pronation).
- Perform 2 sets of 15 reps each.
Expert Insight: Dr. Alex Morgan, a sports medicine doctor, says, “This exercise helps restore function for daily tasks like turning doorknobs and using tools.”
5. Tyler Twist with FlexBar (For Advanced Rehab)
This innovative move uses a resistance bar to provide eccentric loading in a safe, controlled manner.
Steps:
- Hold the FlexBar vertically with your good hand on top.
- Twist the bar with your injured hand downward.
- Extend both arms in front and slowly untwist the bar.
- Repeat 10-15 times daily.
Pro tip: It may feel odd at first, but studies by the Mayo Clinic have shown significant improvements using this technique.
Tips to Maximise Recovery
- Warm up before exercises: A warm towel or light massage helps.
- Don’t rush progression: Wait until pain reduces before adding resistance.
- Watch your posture: Poor shoulder and wrist alignment can worsen strain.
- Modify daily activities: Use ergonomic tools, take breaks, and reduce repetitive strain.
FAQs
How long does it take to heal?
Recovery varies, but consistent rehab may show improvements in 6–8 weeks. Some cases can take 3–6 months.
Can I still work out at the gym?
Yes, but avoid gripping-heavy movements (deadlifts, pull-ups) until cleared by a physio.
Should I wear a brace while doing exercises?
Wearing a counterforce brace during activity may help reduce pain, but it’s not a substitute for rehab.
When should I see a doctor?
If pain persists beyond 3 months or worsens despite exercise, consult a specialist to rule out other conditions.
Final Thoughts
Tennis elbow might be stubborn, but it’s not unbeatable. With the right mix of targeted exercises, patience, and a little expert advice, you can bounce back stronger. Personally, integrating just three of these exercises daily was a game changer.
Have you dealt with tennis elbow? Which exercises helped you the most? Share your experience in the comments—it might help someone else on their recovery journey.
Further Reading:
