How To Fix Tennis Elbow Exercises


Are you experiencing pain in your elbow, forearm and wrist? If so, you may be suffering from tennis elbow. This condition is caused by an overuse of the muscles in these areas, resulting in inflammation and soreness. Fortunately, there are ways to fix this issue with specific exercises that can help reduce pain and improve range of motion. In this article, we’ll discuss how to properly execute these exercises to get the best results while avoiding further injury.

Understand the Injury

If you’re dealing with an aching arm, it’s important to get to the root of the problem and understand what’s causing your discomfort. Tennis elbow, also known as lateral epicondylitis, is an overuse injury caused by repetitive wrist and forearm motions that result in inflammation of the tendons in the elbow. It can be extremely painful and debilitating if left untreated. The best way to treat tennis elbow is to manage symptoms while also treating any underlying pain.

To properly manage symptoms, it is essential that you rest your arm for several days in order to allow any existing inflammation or swelling to reduce. During this time, avoid activities that cause further strain on your elbow such as using heavy machinery or carrying heavy loads. You should also use cold therapy or cryotherapy treatments if available as these can help decrease swelling. Additionally, anti-inflammatory medications may be prescribed by your doctor in order to reduce pain and swelling quickly.

Stretching exercises are often recommended for people suffering from tennis elbow since they help strengthen muscles around the affected area which can help reduce further damage due to excessive use of those muscles and ligaments during everyday tasks like lifting groceries or carrying bags. A physical therapist may be able to provide specific stretching exercises tailored specifically for you so that you can start managing your symptoms right away at home before seeking medical treatment. Additionally, therapeutic massage may be used as a form of relief from pain alongside other treatments like ultrasound therapy or electrical stimulation depending on how severe the condition is.

Choose the Right Exercises

Selecting the appropriate movements can be a key factor in aiding one’s recovery from musculoskeletal issues. When it comes to tennis elbow, there are various stretching techniques and exercises that can help prevent injury as well as aid in its healing process. Stretching helps warm up the muscles and tendons, making them more flexible and less prone to injury. Additionally, strengthening exercises may also be beneficial for those recovering from tennis elbow by increasing their range of motion and improving overall strength around the affected area.

It is important to note that when choosing exercises to alleviate tennis elbow symptoms, you should select ones specifically designed for this condition since other activities may make it worse. If you’re not sure which type of exercise is best for your healing process, consult with a physical therapist or doctor who specializes in sports medicine before starting any program. They will be able to provide guidance tailored to your individual needs and help ensure that you don’t do anything that could potentially worsen your condition.

Range-of-motion/stability exercises are often recommended for those recovering from tennis elbow because they improve muscle endurance while providing relief from pain associated with the condition. Strengthening these muscles help support the joint so it can better handle any forces placed on it due to activities like playing racquet sports or lifting weights at the gym. As always, however, make sure that you start slow and gradually increase intensity over time depending on how comfortable you feel while performing each movement.

Practice Proper Form

Practicing proper form during your exercises is essential to ensuring that you are getting the most out of your workout and helping to prevent any further injury. Strengthening the muscles around your elbow joint, as well as other areas of the arm, can be done using a combination of stretching and strengthening exercises. Understanding body mechanics will help you target the correct muscles so make sure to look up tutorials or discuss with a physical therapist before beginning any exercise routine.

To begin strengthening your elbow joint, focus on stretching and contracting it in all directions; this helps increase range of motion while also building strength. For example, you could start by doing wrist circles: rotating your wrists clockwise for 10-15 rotations then counterclockwise for 10-15 rotations. You should also contract and release the muscle at least 15 times per set when exercising to help build strength. Additionally, using light weights or resistance bands can add an extra challenge if needed.

In addition to targeted exercises for the elbow joint itself, it’s important to strengthen other nearby muscles like those in your shoulders and forearms as they can contribute greatly to overall arm health. To do this, focus on exercises such as shoulder shrugs or forearm curls which engage these areas while still giving attention to proper form and technique. As always when starting a new exercise routine it’s best to start with lighter weights or fewer reps until you feel comfortable enough with each movement before increasing intensity level over time.

Warm Up and Cool Down

To get the most out of your workout, it’s important to warm up and cool down properly – you’ll be glad you did! Before starting your exercises for tennis elbow, it’s best to spend 5-10 minutes stretching the muscles in your forearm. This helps loosen them up so that they are better prepared for the exercises. Stretches like wrist circles and finger stretches can target the area around your elbow, helping reduce pain and stiffness. You should also consider using targeted massage techniques on the affected areas. Massage will help increase blood flow, reduce inflammation, and improve flexibility in cramped muscles.

After doing any exercise for tennis elbow, take some time to cool down by stretching again or going through a few low impact movements such as walking or arm circles. This will help transition your body back into a relaxed state while helping prevent future injuries. It’s also important to finish with a few minutes of deep breathing or meditation to help alleviate stress from intense workouts and clear your mind before moving onto other tasks.

By taking these steps before and after each exercise session for tennis elbow, you can ensure that you perform at peak levels while reducing any potential risks of injury or discomfort throughout the process. With proper warm ups and cool downs combined with effective exercises, you can make sure that both your body and mind are well taken care of during every training session!

Prevention Strategies

By taking proactive measures and engaging in preventative strategies, you can avoid the pain and discomfort of tennis elbow and stay on top of your game. One of the first things to consider is incorporating stretching techniques into your warmup routine before playing. Stretches for the forearm, wrist, and upper arm muscles should be done to increase flexibility so that when playing, your muscles are less prone to injury. Additionally, rest periods during practice are essential; even a few minutes break between sets can help reduce fatigue in the tendons around the elbow joint.

The type of racquet you use can also have an impact on your risk for developing tennis elbow. It’s important to make sure you have a racquet with a good grip size that fits you comfortably; if it’s too big or too small it can cause more strain on your arm muscles during play. Similarly, using strings that are too tight or too loose can lead to excessive strain as well, so it’s important to use strings at an appropriate tension level for optimal performance.

It’s also helpful to modify how often you play each week depending on how much strain you put on your body during practice sessions. If you feel like your body needs extra time to recover after a hard workout session then take the extra day off and don’t push yourself too hard if your arms feel tired or sore. Listen carefully to what your body is telling you and adjust accordingly so that tennis elbow doesn’t become an issue down the line.

Frequently Asked Questions

How long does it take for tennis elbow exercises to take effect?

Stretching and warm up exercises can be effective in helping to reduce pain and discomfort from tennis elbow. Depending on the severity of the injury, it could take anywhere from a few days to several weeks for these exercises to take effect. It’s important to stretch gently, taking care not to overstretch or push yourself too hard as this could cause further damage. Range of motion should gradually improve with regular stretching. With patience, commitment and consistency you should start seeing positive results after a few weeks.

Are there any alternative treatments for tennis elbow?

If you’re dealing with tennis elbow, there are several alternative treatments that may help. Ice therapy and massage therapy are two common methods of treating the condition. Ice helps to reduce inflammation and soothe pain, while massage can improve circulation in the area and relax the muscles. Other possible treatments include physical therapy, ultrasound, kinesiology taping, acupuncture, and corticosteroid injections. It is important to speak with your doctor before trying any treatment as they will be able to recommend the best course of action for you.

What should I do if my tennis elbow does not improve with exercises?

If your tennis elbow does not improve with exercises, you can try alternative treatments. Stretching techniques such as wrist flexion and extension exercises can help reduce pain and inflammation. Additionally, taking short resting periods throughout the day can allow for your muscles to recover, helping to alleviate discomfort. As with any medical condition, it is best to consult a doctor before trying any new treatments or activities.

Is it possible to prevent tennis elbow from happening in the first place?

You can prevent tennis elbow from happening in the first place by taking part in regular stretching exercises and using ice therapy. Stretching helps to improve flexibility and strength. It also prevents muscles from becoming too tight or strained, which can lead to the development of tennis elbow. Ice therapy can reduce inflammation and pain associated with tennis elbow. Applying a cold compress for 15 minutes several times a day may help reduce symptoms. Additionally, it’s important to take regular breaks when playing sports and avoid activities that involve repetitive movements with your arms or elbows, as these can increase your risk of developing this condition.

What is the best way to strengthen the muscles around the elbow joint?

Strengthening the muscles around your elbow joint is an important step in preventing or treating tennis elbow. Incorporating stretching techniques and muscle activation into your routine can help to reduce pain and improve overall strength in the area. Stretching exercises like wrist flexion and extension, tricep stretches, and shoulder stretches should be done regularly to increase flexibility and range of motion in the elbow joint. Additionally, activating the muscles through resistance band exercises and other targeted strengthening activities can help build up strength around the joint. For optimal results, it’s important to maintain a consistent routine with both stretching and strengthening exercises.


It’s important to take the right steps in order to fix tennis elbow exercises. You need to understand the injury and choose appropriate exercises that won’t worsen your condition. Practice proper form, warm up and cool down before and after each session, and use prevention strategies like stretching and strengthening exercises. With a proactive approach, you can reduce your risk of aggravating your condition while still enjoying the sport of tennis. Remember: if the pain persists or worsens, seek professional medical advice from a doctor or physical therapist for an accurate diagnosis and treatment plan.