Tennis elbow, or lateral epicondylitis, is a painful condition that affects the outer part of the elbow. It’s not just for tennis players. Anyone who repeats wrist and arm motions often, like carpenters, painters, or computer users, can experience it. The pain can make lifting, gripping, or even turning a doorknob feel challenging. But the right exercises can ease discomfort, rebuild strength, and help prevent flare-ups. This guide to the 7 Best Tennis Elbow Exercises For Pain Relief will walk you through easy, effective moves you can do at home.
These exercises focus on stretching and strengthening the forearm muscles and tendons. Over time, they reduce tension, improve flexibility, and build support in the elbow area. Always move slowly, breathe deeply, and stop if you feel sharp pain.
Why Exercise Helps Tennis Elbow
Tennis elbow happens when the tendons around your elbow become inflamed or develop small tears. Rest is important, but too much rest can lead to stiffness and weakness. Gentle, targeted exercises help to:
- Improve blood flow to the tendons
- Strengthen supporting muscles
- Reduce inflammation
- Promote healing without further irritation
Let’s explore the best exercises to relieve tennis elbow pain and support recovery.
1. Wrist Extension Stretch
This stretch lengthens the muscles that extend from your forearm to your wrist, easing strain on the elbow.
How to do it:
- Extend your arm straight in front of you, palm facing down
- Use your other hand to gently pull your fingers downward
- Hold the stretch for 15 to 30 seconds
Repeat 3 times per arm.
Tip: Keep your elbow straight for the best stretch.
2. Wrist Flexion Stretch
This is the counterpart to the previous stretch and targets the muscles that bend your wrist.
How to do it:
- Extend your arm in front of you, palm facing up
- Use your other hand to gently pull your fingers back toward you
- Hold for 15 to 30 seconds
Repeat 3 times per arm.
Tip: Go slowly. The stretch should feel gentle, not painful.
3. Fist Clench
Strengthening the muscles in your hand and forearm improves grip and takes pressure off the elbow.
How to do it:
- Sit at a table and place a towel or soft ball in your palm
- Squeeze tightly and hold for 5 seconds
- Release slowly
Do 10 to 15 repetitions.
Tip: Avoid squeezing so hard that you feel pain in your elbow.
4. Wrist Curls
This exercise builds strength in the forearm flexors without stressing the elbow joint.
How to do it:
- Sit with your forearm supported on a table, palm facing up
- Hold a light dumbbell or water bottle
- Slowly curl your wrist up, then lower back down
Do 10 to 15 reps, 2 sets per arm.
Tip: Start light. Even a 1 or 2-pound weight is enough.
5. Reverse Wrist Curls
This works the extensor muscles, which are usually involved in tennis elbow pain.
How to do it:
- Same position as wrist curls, but palm faces down
- Lift the back of your hand toward you, then lower slowly
Do 10 to 15 reps, 2 sets per arm.
Tip: Controlled movement matters more than heavy weight.
6. Forearm Pronation and Supination
These movements train the muscles that rotate your forearm, helping with turning motions like using tools or opening jars.
How to do it:
- Hold a light dumbbell or hammer vertically in your hand
- Rest your elbow on a table, bent at 90 degrees
- Slowly rotate your forearm to turn the palm up, then down
Do 10 reps each direction.
Tip: Keep your elbow stable and movement slow.
7. Towel Twist
This simple motion strengthens the muscles used in twisting and gripping.
How to do it:
- Hold a rolled-up towel with both hands
- Twist as if wringing water out of it
- Hold for 5 seconds, then twist in the other direction
Repeat 10 times each way.
Tip: Don’t overdo the motion. Keep it slow and steady.
Quick Summary Table
| Exercise | Focus Area | Benefit |
|---|---|---|
| Wrist Extension Stretch | Forearm extensors | Relieves tension |
| Wrist Flexion Stretch | Forearm flexors | Improves flexibility |
| Fist Clench | Hand and forearm | Builds grip strength |
| Wrist Curls | Forearm flexors | Strengthens without strain |
| Reverse Wrist Curls | Forearm extensors | Targets pain-related muscles |
| Pronation and Supination | Rotator muscles | Improves twisting motion |
| Towel Twist | Grip, forearm muscles | Supports daily movements |
FAQs About Tennis Elbow Exercises
How often should I do these exercises?
Start with 3 times per week and gradually increase as your pain lessens. If a movement causes more pain, take a break or try a lighter version.
Should I use ice or heat after exercises?
Use ice to reduce inflammation if the area feels sore after activity. Heat can be helpful before stretching to warm up the muscles.
Can I keep playing sports with tennis elbow?
Limit repetitive wrist movements until your pain improves. Modify activities and always warm up before playing.
How long does it take to see results?
Most people notice improvement within 4 to 6 weeks of regular exercise. Be consistent and patient.
Final Thought
Tennis elbow can make everyday tasks harder, but the right exercises can help you get back to doing what you love. These 7 Best Tennis Elbow Exercises For Pain Relief are simple, safe, and designed to strengthen the muscles that protect your elbow. Take your time, listen to your body, and focus on steady progress. With regular practice, you’ll be on your way to recovery.
