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"headline":"5 Best Tennis Elbow Exercises",
"datePublished":"2019-07-02",
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"description":"Have pain on the outside of your elbow? You could have a common overuse injury. Use these 5 tennis elbow exercises to help get rid of your symptoms.",
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"text": "Tennis elbow is a term used to describe inflammation, pain, and tenderness on the outside part of your elbow. These symptoms are caused by microtears of one of your elbow tendons (called the extensor carpi radialis brevis). Classified as an overuse injury, tennis elbow is most often the result of repetitive strain, usually from physical activities that involve gripping and/or wrist extension."
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<article>
<div>
<ul>
<li><a href="#section1">What Is Tennis Elbow?</a></li>
<li><a href="#section2">How Long Does It Take For Tennis Elbow To Heal?</a></li>
<li><a href="#section3">How Can I Strengthen My Elbow Tendons?</a></li>
<li><a href="#section4">5 Best Tennis Elbow Exercises</a></li>
<li><a href="#section5">Tennis Elbow Workout Routine</a></li>
</ul>
</div>
<section>
<p>Are you experiencing pain or tenderness on the outside of your elbow?</p>
<p>If so, you might be dealing with an overuse injury commonly known as 'tennis elbow'.</p>
<p>Contrary to its name, this isn’t just something you can get playing doubles with friends. it's actually a pretty ordinary fitness injury, too.</p>
<p>It may also surprise you to learn that what causes <i>tennis elbow</i> has more to do with your wrists and forearms than anything else.</p>
<p>And while it could go away on its own, tennis elbow is known to linger if left untreated.</p>
<p>That's why we put together this list of 5 tennis elbow exercises and stretches, combined with a simple rehabilitation program you can do anywhere, to help it heal.</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section1">
<img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tennis-elbow-overuse-0198.jpg" alt="tennis elbow overuse">
<h2>What is tennis elbow?</h2>
<p><i>Tennis elbow</i> is a term used to describe inflammation, pain, and tenderness on the outside part of your elbow.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK431092/" rel="nofollow noreferrer">1</a></sup></p>
<p>These symptoms are caused by microtears of one of your elbow tendons (called the <i>extensor carpi radialis brevis</i>).</p>
<p>Classified as an overuse injury, tennis elbow is most often the result of repetitive strain, usually from physical activities that involve gripping and/or wrist extension.</p>
<p>(Given that description, it might make sense why many tennis players suffer from this type of injury.)</p>
<p>However, certain forms of repetitive cardio exercises (like rowing) and excessive strength training are just as likely to cause this injury.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK506998/" rel="nofollow noreferrer">2</a></sup></p>
<h3>Where the injury occurs</h3>
<p>To better understand how tennis elbow can happen (and how to heal it), it'll help to briefly go over some lower arm anatomy.</p>
<p>'Tennis elbow' is just a nickname—the technical term for this is <i>lateral epicondylitis</i>, which refers to the <i>lateral epicondyle</i>, or the point on your humerus bone where the tendon attaches to your elbow joint.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5367546/" rel="nofollow noreferrer">3</a></sup></p>
<p>Friction in this area leads to inflammation of the tendon. Often, this is the result of a muscle imbalance in the forearms (there are more than 20 small forearm muscles, some of which get neglected).<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/17600835" rel="nofollow noreferrer">4</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK536975/" rel="nofollow noreferrer">5</a></sup></p>
<p>This in mind, there are really 3 ways you can lower your risk of developing tennis elbow:</p>
<ul>
<li>Rest</li>
<li>Strengthen all the muscles in your forearms</li>
<li>Stretch (loosening up these muscles has been shown to alleviate symptoms)<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK506995/" rel="nofollow noreferrer">6</a></sup></li>
</ul>
<p>These can also help prevent the injury from coming back in the future.</p>
</section>
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<section id="section2">
<img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/elbow-overuse-injury-0198.jpg" alt="elbow overuse injury">
<h2>How long does it take for tennis elbow to heal?</h2>
<p>It’s really difficult to say how long it takes for tennis elbow to heal because everyone’s body is different. Injuries happen at varying degrees of severity ranging from moderate feelings of soreness to more intense pain, and the healing process isn’t a one-size-fits-all.</p>
<p>That said, you might be able to speed up the healing process by practicing the <i>RICE</i> method: rest, ice, compression, and elevation therapy.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3396304/" rel="nofollow noreferrer">7</a></sup></p>
<p>All 4 of these treatments are considered effective ways to heal an inflammation-based injury.</p>
<p>However, if your elbow is really painful and isn't going away, you may need to cease activity altogether.</p>
<p>At the very least, it's probably a good idea to lay off the upper body exercises for a few days to see if it goes away on it's own.</p>
<p>You should always see a doctor first when you’re experiencing any kind of injury, and it’s important to see them especially when your symptoms persist.</p>
</section>
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<section id="section3">
<h2>How can I strengthen my elbow tendons?</h2>
<p>Normally, upper body exercises like <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-perfect-squats-and-pushups/" rel="noreferrer">push-ups</a> or <a target="_blank" href="https://www.warriormade.com/content/exercise/best-bodyweight-chest-workout" rel="noreferrer">dips</a> are a great way to strengthen your elbow tendons. These exercises help distribute weight from your hands through your chest/shoulder, which can strengthen muscles, tendons, and ligaments.</p>
<p>However, if you're currently recovering from an injury, these types of exercises should probably be avoided.</p>
<p>It might seem like strengthening the elbow tendons is the best way to make tennis elbow go away, but <i>forearm exercises</i> and <i>stretches</i> have actually been shown to be more effective.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK506995/" rel="nofollow noreferrer">8</a></sup></p>
<p>So, when your elbows are healthy, upper-body <a target="_blank" href="https://www.warriormade.com/content/exercise/4-great-functional-exercises-for-every-day-fitness/" rel="noreferrer">functional exercises</a> are a great way to build up the tendons in your upper body. But if you're rehabbing an injury, stick to the exercises and stretches in the next section.</p>
</section>
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<section id="section4">
<img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tennis-elbow-doctor-0198.jpg" alt="tennis elbow doctor">
<h2>5 best tennis elbow exercises</h2>
<p>The tennis elbow exercises below will help you mobilize and strengthen the forearm muscles that don't get used as much. With some consistency, they can help alleviate your symptoms.</p>
<p>You can use these movements as part of your rehab program (you'll find a suggestion for one later on), on <a target="_blank" href="https://www.warriormade.com/content/exercise/active-recovery-rest-days/" rel="noreferrer">active recovery days</a>, and to prevent tennis elbow in the future. We hope this helps!</p>
<p>(Remember that while these movements can help improve your situation, if your symptoms are really bad, you should see a doctor.)</p>
<h3>1. Pillow pinches</h3>
<p>This first exercise is a perfect anywhere adaptation to a popular grip strengthening exercise from the gym. Grab two pillows, or any equally-weighted objects that provide a light resistance, like plastic plates).</p>
<ul>
<li>Stand tall with your arms by your side, gripping both objects (4 fingers on one side, your thumb on the other).</li>
<li>Squeeze both objects firmly, trying to hold the same level of tension throughout.</li>
</ul>
<p><strong>Tennis elbow workout</strong>: Hold for 5 sets of 30 seconds. Take breaks if necessary towards the end. The important thing is squeezing firmly!</p>
<h3>2. Broom handle wrist extensions</h3>
<p>Wrist extensions are a great way to work the posterior part of your forearms.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK534805/" rel="nofollow noreferrer">9</a></sup> A perfect compliment to pillow pinches!</p>
<ul>
<li>Grip the broom handle in front of you with both palms facing the floor.</li>
<li>Extend the wrists up so that your knuckles move towards your face. (Go as far as you can—they might be tight if you've never done these before.)</li>
<li>Repeat.</li>
</ul>
<p>If you don't have access to a broom handle, any long lightweight, sturdy household object will do. You could also use a rope (pull it tight) or even a pool noodle!</p>
<p><strong>Tennis elbow workout</strong>: Do 3 sets of 10 wrist extensions. Feel free to add a light bit of resistance, like putting a washcloth or towel over the broom handle.</p>
<h3>3. Wrist rotations</h3>
<p>Wrist rotations are a good way to work several oft-neglected muscles in the wrists and forearms at once. This exercise is a great way to take care of any imbalances and even improve mobility.</p>
<ul>
<li>Rotate your wrists in circles clockwise, slow and controlled. (If you lack the mobility to go all the way around, do half-rotations.) Do 5 one way, then go counterclockwise.</li>
</ul>
<p><strong>Tennis elbow workout</strong>: Do 3 sets of 10 wrist rotations (5 in each direction).</p>
<h3>4. Standing forearm stretch</h3>
<ul>
<li>Put your hands out straight in front of you, like you're gripping a steering wheel. </li>
<li>Place your left fingers horizontally over your right fingers; gently pull back to stretch the wrist and forearm musculature.</li>
<li>Hold, then repeat on the other side.</li>
</ul>
<p><strong>Tennis elbow workout</strong>: Do 3 sets of 20 seconds on each arm.</p>
<h3>5. Floor forearm stretch</h3>
<p>This one will provide a much greater stretch than #4. If your mobility isn't great, work up to this one!</p>
<ul>
<li>Get on all fours; place your hands on the floor straight in front of you in a supine position (fingers facing towards your legs).</li>
<li>Keeping your arms straight, gently lean forward so that your bodyweight stretches out your forearms.</li>
<li>Hold. (You can do these one hand at a time if it's easier; if so, alternate.) </li>
</ul>
<p><strong>Tennis elbow workout</strong>: Do 3 sets of 30 seconds on each arm.</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section5">
<h2>Tennis elbow workout routine</h2>
<p>Here's an effective anywhere routine you can use to treat tennis elbow symptoms. It only takes 5 to 10 minutes per day!</p>
<ol>
<li>Lay off any upper body exercises that are making your elbow pain worse—pushups, dips, and anything that involves prolonged gripping. Rest completely if the pain is severe.</li>
<li>On top of rest, implement the other 'RICE' method techniques (ice, compression, and elevation therapies) to help further reduce inflammation, daily.</li>
<li>Do both forearm stretches (#4 and #5 above) at least 3 times per week.</li>
<li>Do 2 minutes of pillow pinches 3 times per week.</li>
<li>Do 3 sets of broom handle wrist rotations and extensions 3 times per week.</li>
</ol>
<p>Do this for a few weeks and see if your outer elbow pain improves. </p>
<p>Going forward, try to work these stretches and exercises into your routine to keep your forearms strong and flexible—so it doesn't come back!</p>
</section>
</article>
