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tennis elbow exercises


Elbow Pain? A Physios exercises…

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Elbow pain is often a result of a very common overuse injury that occurs in up to 3% of the population and is often a very frustrating injury. Luckily, there is an easy exercise regimen that takes 5 minutes a day that will help your elbow pain heal strong and fast.

This common over-use injury that leads to your elbow pain is Tennis Elbow, which is often called a number of things including lateral epicondylalgia, epicondylitis or lateral elbow pain. All you need to know, though, is that it is a tendinopathy is caused by repeated overload of the tendon which causes the fibres in the tendon to become dysfunctional, painful and weak.

For a more detailed explanation, see this Past post on the pathology, otherwise, read on for a quick and effective exercise regime to decrease your elbow pain and often resolve it within 12 weeks (which I know sounds like a long time, but really for overuse injuries such as this, this is great.).

How is elbow pain fixed? To get the tendon right again and rid you of this elbow pain, we need to get rid of the dysfunction in the tendon by specifically stretching and strengthening the tendon to help re-align the fibres and encourage it to heal strongly to prevent recurrence.


So here, is your 5-minute daily regime:

  1: Stretch it out

Elbow stretch






Hold this stretch once, for 30 seconds

2: Specific strengthening

elbow exercises         Elbow pain exercise

With your forearm fully supported, lift the weight up and down. Importantly do this nice and slow (about a 3-second count up and down).

Repeat for 3 sets of 12 reps

Start with a small or no weight and aim for no more than 3/10 pain in the elbow.



3. Stretch it out again

Elbow stretch



Do this regime 2 x daily for 12 weeks – even if the elbow pain is gone before that to ensure long-term results!

Key message for over-use injuries: Keep at it and don’t get frustrated.

Elbow, Health

Tennis Elbow Exercises – Heal Fast and Strong

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Tennis elbow exercisesTennis Elbow, also known as lateral epicondylitis, is far too common, but luckily there are some easy and effective tennis elbow exercises to help you recover faster.

Following on from our popular post on what tennis elbow really is and what causes it (not just tennis!) We are going to show you the three things that will speed things up.

Why exercises for tennis elbow?

Studies have shown (as well as clinical experience) that physiotherapy and rehab exercises are better than the wait and see approach, better than ultrasound and have better long-term results than cortisone injection!(1,2)


So here are our best tennis elbow exercises and tips:


Ice: in the early stages ice is very effective in easing pain. Apply in ten minutes at a time, making sure you avoid ice-burn by wrapping it up. Also if your injury is not in the acute/early stages then heat can also be effective.



Brace up:tennis elbow exercises

Tennis elbow braces really do help the majority of people. They work by importantly altering the line of pull of the tendons, adding compression and by retaining heat. You can find good braces all over the place and here is a good example.



And last but most importantly, this great rehab regime combines two tennis elbow exercises for great results. Because tennis elbow is basically where the tendon fibres have become bunched up and messy, tennis elbow exercises need to progressively work to re-align these fibers to correct and fix the problem. So here is the exercise regimen:

Step 1:tennis elbow exercises

Forearm stretch. Straighten your elbow and pull your fingers towards the front of your wrist. Hold this for 30 seconds.

Step 2:

Eccentric strengthening. Place your forearm on a bench with your wrist and hand off the edge. Holding a weight, extend your wrist up and then lower it down again (this needs to be in control, so slow it down).Tennis elbow exercises

Repeat for 3 sets of ten repetitions.

The weight used needs to be started small and gradually increased. Start with either nothing or 250grams (a can of beans) and gradually increase as it becomes comfortable a pain-free.

Step 3:

Forearm stretch. Yep, stretch it out again to finish it off – a 30-second hold.


And that’s it, incorporate #1 and #2 in whenever needed and do the exercise regime once a day.

Note: You will need perseverance as no matter what you do, there is never a quick fix with tennis elbow and usually takes 6-12 weeks to resolve with good treatment. But, if you do these tennis elbow exercises everyday, you will have a good shot at sorting it out.

Elbow, Health, Upper limb

Epicondylitis: What is it and why Tennis…

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Tennis elbow or Epicondylitis is very common, affecting 1-3% of the population but the name can be very misleading and misunderstood(1). I am going to clear that up for you by telling you what it is, why it happens and how to treat lateral Epicondylitis through effective exercises at home!

Epicondylitis tennis elbow exercises

Epicondylitis is actually an overuse injury – rather than an inflammatory problem as is commonly thought. The research is fairly conclusive that it is not an inflammatory condition, so technically it should be called lateral elbow tendinopathy… but lets just stick with tennis elbow! (2)


Tennis elbow originates from the extensor muscles of your wrist, just before it attached onto the lateral epicondyle as you can see int he image to the left. It is brought on by any work or sports that need repetitive wrist movement or gripping. So not just tennis but a wide range of activities can cause it, such as:

  • Building, plumbing and electrical work
  • Computer work – yes using a mouse can cause injury!
  • Racquet sports
  • Mechanical work and much, much more…

So, yes it does affect a lot of tennis players (more than 50% of amateur tennis players!), hence the name, but it can also cause pain and limitation in a range of other sports and professions as well.

Tennis elbow physiosteps ashburton nz

Courtesy of: M. Waseem et al. / Lateral epicondylitis: A review of the literature


It happens through repetitive overloading of the tendons, leading to micro-tears and the initiation of degenerative changes – Thickening of the tendons, sensitization, increase in blood vessels and building cells.

Think of it like this: You are using the tendon the same way over and over and over again and this overuse is too much for the tendon to handle – it gets tired, and fair enough too. So because of this it gets little micro-tears, kicking your body into action. It decides it needs to make it stronger by laying down more tendon fibres and other building blocks. But the problem is that this makes it thicker and dysfunctional because the new fibers are layed down all over the show – not in the correct alignment, leading to weakness and a real pain in the elbow.

Pain usually comes on gradually and generally worsens with use, such as gripping or lifting.

Main points:

  • Epicondylitis initially is a degenerative over-use injury
  • It is caused be repeated or sustained gripping or wrist movement
  • It can improve faster in the short term with rehab exercises and physio


So what can you do to help your Tennis Elbow?

  1. Relative rest: This has happened because the arm was overused, so it makes sense to ease off on the aggravating activity if possible. So try to avoid things that make it sore and ensure you have plenty of mini-breaks to that the muscles can have a breather
  2. Pain relief: Both ice and heat are effective in decreasing pain – use what works for you and if in doubt ask your local health professional
  3. Brace up: Tennis elbow braces really do help – in the majority of cases. They act to: Provide compression, warmth for healing and change the angle of pull on the tendons, reducing the stress and strain. These give some great relief, especially during work or sport.
  4. Most importantly – do the right exercises. Doing the right exercises is so important because as mentioned above, the tendon fibers become messy and not aligned well at all. In order for it to heal strongly the fibers need to be re-aligned along the correct line of pull. So putting the right, controlled force through the tendons helps align the fibers in the right direction, meaning it heals strong and fast! This is why doing the right exercises are so important – better than old mister wait and see. In my next post I will be outlining the most important rehab exercises for tennis elbow to get you back to it as soon as possible – so keep tuned!


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