Tennis Elbow Relief – It’s All in the Wrist

Exercises for Tennis Elbow

Wrist Flexion

Wrist flexion stretching should be used as a warm-up prior to the strengthening exercises.

• Straighten your elbow with your palm facing down and bend your wrist so that your fingers point down.   5 reps, 4x’s a day.

Strengthening Exercises

Strengthening exercises should be performed in stages. Exercises should not be painful; however some degree of discomfort is normal. Begin each stage with no weight.  When you are able to perform 30 reps in 2 consecutive days with no increase in pain, progress by gradually increasing the weight.

• With palm down, bend your wrist up as far as possible.
• Hold up for 1 count, then slowly lower for a count of 3 seconds.
• Follow the same steps above to continue to increase repetitions and weight until you are able to use a 3 pound weight and are able to perform 30 repetitions on 2 consecutive days without increasing pain.
• 30 reps, 1x a day

If you are still experiencing pain after trying these exercises, one of our upper extremity doctors would be happy to see you at one of our 8 convenience clinic locations.