A simple handshake or turning a door handle shouldn’t hurt, yet with tennis elbow it can. If you’re searching for tennis elbow exercises, you may be tired of that ache on the outside of your elbow.
Healthdirect says tennis elbow usually gets better on its own. Even so, recovery can be slow. That’s why it’s natural to wonder what you can do in the meantime, and when to ask for help.
This guide explains what tennis elbow is and which gentle exercises may help. It also shows when it’s time to see an exercise physiologist.
What Is Tennis Elbow, and What Does It Feel Like?
Tennis elbow, also called lateral epicondylitis, affects the tendons on the outside of your elbow. Tendons are the tough bands that attach your muscles to your bones. According to Healthdirect, repeated use of your wrist or arm can damage or inflame these tendons. This leads to elbow pain and forearm weakness.
Despite the name, you don’t need to play tennis to get it. Healthdirect lists activities such as painting, typing, plumbing, and using a screwdriver or hammer. As a result, you might notice tennis elbow symptoms when you shake hands or turn a doorknob.
What Does Tennis Elbow Treatment Usually Involve?
Recovery may take anywhere from 6 to 12 months. So early on, tennis elbow treatment is usually simple. Basically, it’s important you try to stop the activity that caused the injury and rest your arm. You also have to be active while avoiding movements that hurt.
If your pain hasn’t improved after 6 to 12 weeks, Healthdirect suggests seeing a physiotherapist. They can suggest exercises to stretch and strengthen your arm muscles. An exercise physiologist can also guide the exercise side of your recovery.
Which Tennis Elbow Exercises May Help?
The Royal Australian College of General Practitioners (RACGP) has a patient guide on exercises for tennis elbow. It suggests starting with a simple exercise and progressing over time. You can make each exercise easier by holding it for less time or doing fewer repetitions. Before you begin, it’s best to talk to your GP to see if these exercises are right for you.
Wrist Stretch
Hold your sore arm straight out with your fingers pointing down. Then use your other hand to press on the back of your hand, which bends your wrist a little more. Hold for 30 seconds, repeat 3 times, and do it every day. Keep your tennis elbow stretches gentle, since Healthdirect advises avoiding movements that make your arm hurt.
Static Wrist Hold
Next, try a static exercise, which means holding still. RACGP says to keep your wrist straight and gently press down on it with your other hand. RACGP suggests doing this every day for 2 weeks. For more challenge, hold for longer or press a little harder.
Wrist Strengthening Through Full Movement
Once the static hold feels comfortable, RACGP suggests moving on to strengthening through your wrist’s full range of movement. In practice, you move your wrist up and down while your other hand gently resists. These tennis elbow strengthening exercises are often the base of tennis elbow rehab.
How Can You Protect Your Elbow During Daily Tasks?
Exercises are only part of the picture, because your tendon also needs a break from extra strain. Healthdirect suggests keeping your arm well-positioned at work and during leisure activities.
For example, try to keep your elbows slightly bent when you lift things. It also recommends regular breaks during repetitive tasks.
When to See an Exercise Physiologist
Home exercises are a fair starting point, but some signs suggest it’s time for extra support. Consider booking an exercise physiologist if:
- Your pain hasn’t improved after 6 to 12 weeks
- Gripping, lifting, or typing is hard at work or at home
- The pain keeps coming back after rest
- You’re not sure which exercises to do, or how hard to go
An accredited exercise physiologist can check the strength of your wrist, forearm, and shoulder. They can also look at what your job or sport asks of your arm. From there, they build a plan that increases gradually as your arm improves. This wider view matters.
RACGP notes that people with long-standing tennis elbow may have weak muscles from the shoulder to the fingers.
At home, a light weight or band can only take you so far. EP360 sessions run inside Club Lime gyms, so you can build up gradually on full commercial equipment.
Looking for an exercise physiologist in the Inner West? Our team is at St Peters and Five Dock.
Ongoing pain is the main complication of tennis elbow, according to Healthdirect. If that sounds familiar, read our article on how exercise can reduce chronic pain. It explains how movement can help your body feel safe again.
When to See Your GP
Here are some signs that suggest seeing your doctor if you’re worried you have tennis elbow:
- Pins and needles, or other changes in sensation in your arms or fingers
- Fingers or arm turning blue or white
- Pain that’s getting worse
- Unusual swelling around the area
- Redness and heat, or fever-like symptoms
Your doctor can examine your arm and talk through your symptoms. For that reason, it’s also a good idea to check in with your GP before starting new exercises.
In an emergency, call 000. Healthdirect lists sudden weakness or numbness in the face, arm, or leg among the reasons to call.
How EP360 Can Support Your Tennis Elbow Recovery
Tennis elbow exercises may help your arm recover when you start gently and build up over time. If your pain lingers or limits your day, you don’t have to work it out alone.
Our Strength & Conditioning / Injury Rehabilitation service at EP360 Exercise Physiology builds a plan around your arm, your work, and your goals. When you’re ready, you can send an Appointment Request or call us at (02) 8070 8367.
Frequently Asked Questions
How Long Does Tennis Elbow Take to Heal?
Tennis elbow usually gets better on its own, but recovery can be slow. It may take anywhere from 6 to 12 months, depending on the individual. Everyone heals at a different pace, so it helps to be patient with your arm.
If your pain isn’t improving, talk to your doctor or an exercise physiologist about your next steps.
Can I Keep Exercising With Tennis Elbow?
Often you can, with some changes. Keep active but try to avoid activities that make your arm hurt. That might mean adjusting the weight, the grip, or the movement you use.
An exercise physiologist can help you work out what suits your arm right now.
Do I Need a Scan Before I Start Exercises?
Not usually. Doctors usually diagnose tennis elbow by talking with you and examining your arm. Sometimes an X-ray, ultrasound, or MRI is needed. Your GP can decide whether you need one.
If you’re unsure about your symptoms, check in with them before you begin.
Is Tennis Elbow Only for Tennis Players?
No. Despite the name, many everyday activities can strain the same tendons. Healthdirect lists painting, typing, plumbing, and using a screwdriver or hammer. Repeated use of your wrist or arm is the common thread. That means it can affect people in many jobs and hobbies.
What Happens at the First Session?
Your first session is an initial consult. We talk about your pain, your work, and your goals, and we check how your arm moves. Then we plan your next steps together, at a pace that suits you. If you have questions beforehand, you can call us on (02) 8070 8367.
