Five Best Physiotherapy Exercises for Tennis Elbow

Tendons in our body can withstand a specific amount of pressure beyond which it breaks
down. Repetitive movements of the hand exert strain on the tendons that attach the forearm
to the elbow causing tennis elbow. Thus, people who have jobs or play sports that involve
repetitive hand movements are at higher risk of getting the condition. You don’t need
surgeries or pain meds to manage the problem. Physiotherapy techniques such as manual
therapy, shockwave therapy and exercises can restore the flexibility and strength of the
affected tendon and help you recover. Without further ado, let’s check out the five best
physiotherapy exercises for tennis elbow.

Physiotherapy Exercises for Tennis Elbow

The most common symptom of tennis elbow is a nagging pain in the outer elbow. The right
treatment can help you recover within 6-12 months. However, the problem can get worse or
even chronic if you don’t treat it right away.
Exercise improves the load capacity of the damaged tendon. This prevents the recurrence of
this condition. The exercises also recondition the muscles and enable them to function better
without any pain.
Here are some exercises that help relieve the pain under the supervision of an expert

Wrist range of motion

How to do?

• Begin the exercise in a comfortable position.
• Rotate your wrist in one direction gently 10 times.
• Return to starting position.
• Repeat the same in the opposite direction 10 times.

Wrist extension stretch

How to do?

• Extend your arms in front and keep it straight with your palm facing downwards.
• Bend your wrist gently.
• You will feel a stretch at the back of your forearm.
• Hold the position for 15 seconds.
• Repeat three times.
• Take a rest in between each set.

Static wrist extension

How to do?

• Keep your arm straight with your forearms on a table.
• Your hand should be in line with your wrist.
• Keep it at the edge of the table with your palm facing downward.
• Put a light on your hand.
• Hold the position for 15 seconds.
• Repeat five times.
• Take enough rest in between sets.

Grip squeezes

How to do?

• Keep a tennis ball in your hand.
• Squeeze it gently.
• Hold the position for 15 seconds.
• Repeat five times.

Resisted wrist turns

How to do?

• Extend your arm and keep it on a table.
• Keep your forearm and wrist in line with your hand.
• Place a lightweight on the hand.
• Now rotate your palm gently so that it faces the roof.
• Rotate it back towards the floor.
• Repeat 6 times.

The above-mentioned exercises are simple. However, you should consult with a
physiotherapist before doing them. The professional can guide you through the optimum
range of motion you must maintain for the exercises to be the most effective.

Are You Looking For Physiotherapy in Brampton?

Tennis elbow can have severe impacts on your lifestyle if you don’t take care of it at the right
time. If you are in Brampton and suffering from tennis elbow, our team at Physiotherapy First
can help you out.