Are you battling with the nagging pain of tennis elbow? Whether you’re a tennis enthusiast, a fitness aficionado, or someone facing prolonged desk work, the discomfort of tennis elbow can significantly impede your daily routine. That’s why we’re here to guide you through five effective exercises to alleviate pain and prevent recurrence.

1. Wrist Extensor Stretch:

• Begin by extending your affected arm straight out in front of you, palm facing down.
• Use your other hand to gently press your affected hand downwards until you feel a stretch in the forearm.
• Hold the stretch for 15-30 seconds and repeat 3 times. Perform this stretch multiple times a day to improve flexibility and reduce tension in the wrist extensor muscles.

2. Forearm Pronation and Supination:

• Hold a light dumbbell or a household object like a hammer or a can of soup in your hand, palm facing upwards.
• Slowly rotate your forearm to turn your palm downwards (pronation).
• Then, rotate your forearm to turn your palm upwards (supination).
• Perform 2 sets of 15-20 repetitions, gradually increasing the weight as tolerated. This exercise strengthens the muscles involved in forearm rotation, aiding in better control and stability.

3. Eccentric Wrist Extension:

• Hold a light weight (dumbbell or resistance band) in your hand with your palm facing downwards.
• Use your unaffected hand to help lift the weight up into a wrist extended position.
• Slowly lower the weight back down with the affected hand, controlling the movement.
• Perform 3 sets of 10-15 repetitions. Eccentric exercises help build strength and resilience in the muscles and tendons, crucial for preventing reinjury.

4. Towel Twist:

• Hold a small towel or a resistance band in both hands, palms facing each other.
• Twist the towel or band by rotating your wrists outward, keeping your elbows close to your body.
• Hold for 5 seconds, then release. Repeat 10-15 times. This exercise targets the muscles responsible for wrist stability, aiding in injury prevention.

5. Grip Strengthening with Stress Ball:

• Squeeze a stress ball or a tennis ball in your hand as tightly as possible without causing pain.
• Hold the squeeze for 5-10 seconds, then release.
• Repeat 10-15 times. This exercise improves grip strength, which is essential for various activities and can help reduce strain on the forearm muscles.

Consistency is key when it comes to managing tennis elbow. Alongside these exercises, it’s crucial to incorporate proper rest, ergonomic modifications, and gradual progression into your routine. However, if you continue to experience persistent pain or if your symptoms worsen, it’s essential to seek professional guidance.

Take the First Step Towards Relief with Kinetic Edge Physical Therapy

At Kinetic Edge Physical Therapy, our experienced team specializes in treating tennis elbow and other musculoskeletal conditions. If you’re ready to take control of your pain and get back to doing what you love, schedule an appointment with us today. Don’t let tennis elbow hold you back any longer—let’s work together towards a pain-free future.

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