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Exercises to Cure Tennis Elbow

Tennis elbow is what is called a repetitive stress injury (RSI), meaning that the injury occurred due to overuse of an instrument causing pain and tissue damage. Carpel tunnel syndrome and "writer's cramp" are other examples of RSI. Certain stretching and strengthening exercises can rehabilitate a sore arm and keep tennis elbow at bay. However, it is important to let the injured arm rest before exercising and working toward rehabilitation.

  1. Flexor and extensor stretch

    • Extend the injured arm as far as possible without straining or overextending the arm. Have the palm facing up. Gently pull the fingertips down with your other hand, stretching the flexor muscle. Do not pull to the point of pain. Hold the stretch for 25 seconds.

      Extend the injured arm out again without overextending, this time with the palm facing down. Pull the fingertips down and toward the body, stretching the extensor muscle, without causing pain. Hold the stretch for 25 seconds and repeat both of these exercises twice a day.

    Flexor/extensor strengthening

    • Hold a light weight (1-5 lbs) in the palm of your injured hand with your hand facing up. Support your forearm on a stable surface with the wrist and weight hanging off. Gently pump the wrist up and down, curling the wrist into the arm. Pump ten times, rest and repeat for three sequences.

      Now flip the hand over with the palm and weight facing down. Curl the wrist up towards the back of your arm as far as it can go without causing pain. Once again, pump 10 times, rest and repeat for three sequences.

    Deviator strengthening

    • The deviator muscles are the muscles that allow the wrist to move from side to side. Hold the weight vertical in your palm with your thumb pointing upwards. Gently pump the wrist vertically as if hammering a nail. Pump 10 times, rest and repeat for three sequences.

      Keep the wrist vertical but now twist the wrist inward and outward as if waving. Twist ten times, rest and repeat for three sequences.

    Tips

    • As your injury heals and your arm strengthens, increase the amount of exercise. Instead of repeating three times, try repeating as long as you can or as long as it is not painful. Massaging the injured elbow with the tips of your fingers for five minutes will help relieve any soreness.

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