Exercises to relieve tennis elbow
If you feel discomfort on the outer side of your elbow when gripping objects or writing, these general exercises can ease the initial tension that comes with tennis elbow (lateral epicondylitis). They are a safe way to maintain mobility and begin regaining function, but everyone responds differently. Using them as a starting point helps you get to know your body better before moving on to a more specific programme.
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6 recommended exercises
Gentle supported wrist flexion and extension
Easy- 1.Sit on a chair with your forearm resting on your thigh or on a table, hand open and palm facing down.
- 2.Slowly bend the wrist upwards, hold for 2 seconds and return to the middle in a controlled way.
- 3.Extend the wrist downwards in a controlled way, hold for 2 seconds and return to the middle.
Caution:
- Do not do this if you get intense, sharp pain or swelling in the elbow.
Sustained extensor stretch with a towel
Easy- 1.Sit with your back straight, hold one end of a towel with the affected hand and rest the other hand on the table.
- 2.With the affected hand, pull the towel gently towards you, keeping the arm straight and the palm facing down.
- 3.Hold the stretch for 30 seconds while breathing deeply, then release slowly.
Caution:
- Do not push through it if you notice tingling or loss of sensation in the fingers.
Pronation-supination with manual resistance
Medium- 1.Hold the affected hand at the wrist with your other hand and keep it resting on the table.
- 2.Slowly turn the hand from palm up (supination) to palm down (pronation) while the other hand provides gentle resistance.
- 3.Perform the full movement with a controlled speed and return slowly to the start.
Caution:
- Do not do this if there is stabbing pain or the elbow locks during the movement.
Isometric extensor hold against a wall
Medium- 1.Stand facing a wall with your arms at chest height and elbows slightly bent.
- 2.Place the back of your hand against the wall and press without moving the wrist, holding the tension for 10 seconds.
- 3.Relax and repeat, keeping your breathing steady.
Caution:
- Do not do this if there is marked tendon inflammation or local heat and swelling.
Eccentric extensor curl using the opposite hand
Hard- 1.Place the affected hand on a table with the palm facing down and your other hand over the fingers.
- 2.Use the unaffected hand to help lift the hand slightly, then use the affected hand to slow the lowering against the resistance of the unaffected hand for 3-5 seconds.
- 3.Relax, rest for 2 seconds and repeat, controlling the lowering phase.
Caution:
- Avoid if pain worsens during the eccentric phase or if you notice marked weakness.
Slow circles with the wrist in neutral
Hard- 1.Extend the affected arm in front of you, elbow slightly bent, hand in neutral (as if waving).
- 2.Make slow circles with the wrist, first clockwise and then anticlockwise, avoiding movement at the elbow.
- 3.Stay in control and do not speed up, aiming for a large, even circle on each repetition.
Caution:
- Do not do this if it causes a feeling of instability or throbbing in the joint.
How to fit these exercises into your day
Fit these movements into calmer moments of your day: for example, after work or at the end of a general stretching session. Perform them with controlled breathing, spending a few minutes on each set and aiming for gradual progression. Consistency is key, but so is listening to your body, so on some days you may prefer fewer reps and on others you may progress more smoothly, depending on how you feel.
Important precautions
Stop the exercise if the pain intensifies or if you notice tingling that does not settle with rest. Avoid forcing your range of movement, and do not ignore signs such as persistent swelling or being unable to carry out your usual activities. If these signs persist, the right step is to discuss it with your physiotherapist so the approach can be adapted before you continue the routine on your own.
Want a plan tailored to your case?
These exercises are a good starting point, but every case is different. A physiotherapist can design a progressive plan for you, with monthly follow-up.
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Frequently asked questions
How often should I do these exercises?
You can do them once a day, increasing to twice as tolerated, as long as they do not increase your discomfort. The important thing is to stay consistent while allowing your body to rest between sessions.
How long will it take to notice an improvement?
Every case progresses at its own pace and depends on how long the symptoms have been present, your daily load and how the tissue responds. These exercises provide a foundation, but a professional can assess your progress and make adjustments, sometimes within just a few weeks.
Can I do them if I have other pain in my arm?
If the discomfort is different in nature, it is best for a physiotherapist to assess the overall picture before following this routine blindly. This avoids aggravating other areas and makes sure each movement is genuinely helping you.
Why do I need a personalised plan?
Because every case of tennis elbow has a different cause, level of inflammation and set of habits, a tailored plan takes into account your clinical history, the type of work you do and your goals. A personalised plan optimises the exercises, adjusts progressions, adds complementary techniques and monitors your progress to help prevent recurrence.
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