Tennis elbow is a painful condition resulting from overuse of the forearm muscles, causing inflammation in the tendons that attach these muscles to the bony outer part of the elbow. Even though it is called “tennis elbow,” most people who get it (90-95%) are not tennis players.
Try our 5-minute daily rehab routine to get relief.
(Do this daily for 4-6 weeks for best results)
1. Warm-Up: Towel Wringing (1 min)
· Roll a hand towel, grip with both hands.
· Twist in opposite directions (like wringing water).
· 10 slow twists each way.
2. Stretches (1 min)
A. Wrist Extensor Stretch
· Arm straight, palm down. Pull your fingers toward you.
· Hold 15 sec. Switch arms.
B. Wrist Flexor Stretch
· Arm straight, palm up. Pull your fingers back.
· Hold 15 sec. Switch arms.
3. Strengthening (2 min)
A. Eccentric Wrist Lifts (MOST important!)
· Hold a lightweight (1-3 lbs).
· Rest your forearm on the table, palm down.
· Lift wrist (help with other hand if needed), then lower slowly (3 sec).
· 10 reps.
B. Grip Squeeze
· Squeeze a stress ball or rolled sock.
· Hold 5 sec, 10 reps.
4. Massage (1 min)
· Roll a tennis ball or frozen water bottle on the forearm.
· Focus on painful areas, maintaining pressure for 30 seconds per side.
Pro Tips:
Ice after activity (10 mins on/off).
Wear a brace during repetitive tasks.
Avoid heavy gripping (modify tools if needed).
Consistency is key; stick with it for 4-6 weeks to see improvement.
Tennis Elbow Rehab Disclaimer
Consult your doctor first
Not medical advice
Stop if pain worsens
For mild/moderate cases only