Tennis Elbow? Try These 9 Exercises That Actually Work

🧠 Tennis elbow (lateral epicondylalgia) is an overuse condition involving the common extensor tendon, most commonly the extensor carpi radialis brevis (ECRB) where it attaches to the lateral epicondyle of the elbow. It commonly develops from repetitive gripping, lifting, racquet sports, weight training, manual labor, and repetitive wrist extension. Rehabilitation focuses on reducing pain, improving tendon capacity, restoring mobility, and progressively strengthening the forearm and grip. Common symptoms may include: ✅ Pain along the outside of the elbow ✅ Pain with gripping or shaking hands ✅ Pain lifting a coffee cup or gallon of milk ✅ Pain during racquet sports or gym exercises ✅ Weakness with gripping or carrying objects ✅ Tenderness over the lateral epicondyle 💡 Mild discomfort during exercise (≤4/10) may be acceptable provided symptoms return to baseline shortly afterward. Progress loading gradually and avoid large increases in gripping or lifting volume. 🔍 Self-Assessment 🔹 Cozen’s Test Purpose: Screen for lateral epicondylalgia. How to Perform: Bend the elbow to approximately 90°. Make a fist. Extend the wrist while the opposite hand resists the movement. ✅ Positive Test: Pain reproduced directly over the lateral epicondyle. 🔹 Mill’s Test Purpose: Place tension on the common extensor tendon. How to Perform: Straighten the elbow. Fully pronate the forearm. Flex the wrist while gently stretching the elbow. ✅ Positive Test: Pain reproduced over the lateral epicondyle. 🗓️ Phase 1 (Weeks 1–3) During the first 2–3 weeks, focus primarily on reducing pain, improving tissue mobility, and beginning gentle tendon loading. Continue these exercises as you progress into strengthening. 🔹 1. Tyler Twist (FlexBar Exercise) Goal: Begin progressive loading of the common extensor tendon. Hold a FlexBar vertically with the affected hand. Twist the bar with the unaffected hand, then slowly untwist using the affected wrist. Lower over 3–5 seconds. Perform 3 sets of 10–15 repetitions. Alternative: Perform eccentric wrist extensions with a dumbbell if a FlexBar is unavailable. 🔹 2. Wrist Extensor Stretch Goal: Improve flexibility of the wrist extensor muscles and decrease tension on the common extensor tendon. Straighten the elbow. Pronate the forearm. Use the opposite hand to gently flex the wrist and fingers until a stretch is felt along the outside/top of the forearm. Hold 20–30 seconds. Perform 3–5 repetitions. 🔹 3. Soft Tissue Mobilization Goal: Improve kinesthetic awareness, decrease muscle tone, reduce pain, and improve tissue mobility. 🗓️ Phase 2 (Continue Phase 1 + Add These Exercises) 🔹 4. Dumbbell Wrist Extension Goal: Strengthen the wrist extensor muscles and improve tendon capacity. Rest your forearm on a table with your palm facing down. Lift the wrist upward using a light dumbbell. Lower slowly over 3–5 seconds. Perform 2–3 sets of 10–15 repetitions. ⸻ 🔹 5. Forearm Supination & Pronation Goal: Improve forearm strength and load tolerance. Hold a hammer, dumbbell, or resistance bar. Slowly rotate the palm upward and downward. Keep the elbow at your side. Perform 2–3 sets of 10–15 repetitions. ⸻ 🔹 6. Finger Extension Band Goal: Strengthen the finger extensors and reduce stress on the common extensor tendon. Place a finger extension band or rubber band around the fingers. Slowly spread the fingers apart. Return with control. Perform 2–3 sets of 15–20 repetitions. ⸻ 🔹 7. Grip Strength Progression Goal: Gradually improve grip strength and tendon tolerance. Begin with therapy putty, a sponge, or a stress ball. Progress to a hand gripper as symptoms improve. Squeeze and hold for 3–5 seconds. Perform 2–3 sets of 10–15 repetitions. 🔹 8. Radial Nerve Glide Goal: Improve radial nerve mobility when neural sensitivity contributes to symptoms. Stand tall with the arm at your side. Internally rotate the shoulder, flex the wrist, and gently move the arm away from your body while side-bending your head away. Return to the starting position. Perform 10–15 slow repetitions, remaining below 4/10 discomfort. 🔹 9. Myofascial Ball Release Goal: Reduce muscle tension and improve soft tissue mobility. ⚠️ Disclaimer: This content is for educational purposes only and is not medical advice. This is only one small component of rehabilitation and is not intended to be a comprehensive treatment program or appropriate for everyone. Exercise selection should be individualized based on the underlying cause of pain, symptoms, medical history, and guidance from a qualified healthcare professional. #TennisElbow #LateralEpicondylalgia #ElbowPain #ChadGOrthoOT #TheOrthoOT