Top 3 Exercises for Tennis Elbow (aka Lateral Epicondylitis)

Top 3 Exercises for Tennis Elbow (aka Lateral Epicondylitis)


This is the top 3 exercises for tennis elbow.
It is also known as lateral epicondylitis. Lateral meaning the outside of the elbow away
from the body. Epicondyle is a bony part on the bottom part of your upper arm
bone called the humerus that all of your forearm muscles on this side of your forearm
attach to. So it is tennis elbow or lateral epicondylitis. The first exercise that we do is this. People
with tennis elbow frequently will have trouble gripping something because when they
do, these forearm muscles are painful and they are inflamed. So what we do is we
stretch that lightly. You take your arm straight out in front, elbow straight, opposite
hand on the back of your affected side. So if I’m having pain in my right elbow, my right
elbow is straight with my left hand I am pressing down lightly on my right hand. I
should fell a stretch right through that area that is inflamed. 30 second hold. In the clinic,
we do 3 times. So that is exercise #1 is a stretch. Exercise #2 what we do is you are going to
go like this with a hammer. You can also use a dumbbell like this if you grab one end.
In this case, we will use the hammer. You want to rest your elbow on something or just
have your elbow at your side. Then you are going to go as far as you can go one way
and go back the opposite direction. This movement right here is called supination and
for people with tennis elbow, they will frequently have pain doing that sort of movement.
So if they are opening a jar or turning a door knob or something along those lines,
they will have pain with that. Outside of the normal rest, ice, compression and elevation
once their inflammation has calmed down and they want to strengthen it so it doesn’t
return in the future, we have them do this movement. So lowering as far as you can one
way and then going the opposite direction. 3 o’clock, 9 o’clock, 3 o’clock,
9 o’clock. In the clinic, we do that 30 times. If it is too light, we will add a weight at the
end. If it is too difficult, we will have the person just shorten up their grip on the object or
decrease the weight. So 30 times. That is exercise #2. Exercise #3 is a wrist extension. So what
we do here is we grab a dumbbell or a weight. The forearm is resting on a mat, bend
the wrist down and then extend it back up. Right here we do 30 times and we are using
again those forearm muscles that are inflamed. When we see somebody with lateral
epicondylitis, or tennis elbow, we want to make sure that they are calmed down first.
That is usually with ice, rest, compression and elevation. Calm the area as much as possible.
Get through that inflammatory process, the inflammation, the pain. Then
when we are helping them rehabilitate, getting these muscles to fire again pain free,
these are the 3 exercises that we do. So this is a strengthening exercise. Again here
start with really light weight maybe even no weight at all then progress up as the person
is able to tolerate that.

100 comments on “Top 3 Exercises for Tennis Elbow (aka Lateral Epicondylitis)

  1. Wes Garner Post author

    how do know when your swelling has gone down enough to perform these excercises. for me personally, most of time throughout the day i dont feel pain or the swelling and can do daily things fine but i do feel it occasionally and when i do feel it its not substancial.  so point of my question is where is the border line between should i start or should wait more. 

    Reply
  2. ilove adobo Post author

    Thanks for sharing! Can I still do a Plank exercises with it? And is there any 'massage' treatment to speed up the process of healing? I just hurt mine the other day and I guess it's a 5/10 pain i'd say. I really want to speed up the healing process. THanks for all the tips!

    Reply
  3. Ariful Islam Post author

    Dear I like your presentation video about Top 3 Exercises for Tennis Elbow . Your instruction is good. A product I also found a grate for tennis elbow secrets revealed review  was Panlarko Tennis Elbow Planner – search google if you like. Search with search phrase: exercises for tennis elbow to get this info.Thanks.

    Reply
  4. venkat vadlamanisix Post author

    it's a great information regarding Panlarko tennis elbow planner exercises and become very helpfull to stretching to prevent tennis elbow and Two effective, do-anywhere stretches to reduce joint stiffness and help keep the muscles and tendons in your forearm flexible are the wrist flexor and the wrist extensor stretches. Simply extend the affected arm with your palm down. Bend your wrist so your fingers point toward the ceiling. With your other hand, pull your fingers back toward your body. You should feel the stretch under your forearm. Relax the stretch, point your fingers down and pull your fingers toward you until you feel the stretch in the muscles and tendons on the top of your forearm. Repeat in each direction 10 times and hold each stretch for 10 seconds.

    Reply
  5. venkat vadlamanisix Post author

    it's a great information regarding Panlarko tennis elbow planner exercises and become very helpfull to stretching to prevent tennis elbow and Two effective, do-anywhere stretches to reduce joint stiffness and help keep the muscles and tendons in your forearm flexible are the wrist flexor and the wrist extensor stretches. Simply extend the affected arm with your palm down. Bend your wrist so your fingers point toward the ceiling. With your other hand, pull your fingers back toward your body. You should feel the stretch under your forearm. Relax the stretch, point your fingers down and pull your fingers toward you until you feel the stretch in the muscles and tendons on the top of your forearm. Repeat in each direction 10 times and hold each stretch for 10 seconds.

    Reply
  6. Cosmetics Reviewer Post author

    That is some of the most amazing video I have ever seen. I love popping videos like black heads, cysts, zits etc…But this takes the cake and trumps all others! Thank you very much for broadening my mind!
    A product I also found helpfull for what can cure a sore throat
    was Renkarter elbow formula report  – if anyone is interested search on google

    Reply
  7. SuckItAndSee Post author

    Great exercise recommendations.
    I have found the simplest way that works for me is the power ball. When my tennis elbow comes back to the extent it's pretty painful. I work it for a few minutes a day. Even after the first workout it's helped.

    The pain is gone totally after a few days. Then I forget to powerball it and it comes back a couple of months later. But 5 min workout sorts it out.

    Reply
  8. Terry Zachary Post author

    Good video. But doesn't deal with the overuse of the finger extensor muscles (static grip stabilizers), a huge factor in tennis elbow. Add resistant finger extensor training and you have complete exercise rehab (once area is ready for exercise rehab).

    Reply
  9. D B Post author

    of course these other money grubbing assholes rush in and try to sell you shit programs like CDs and DVS and the like to line their pockets… Don't pay for it when you can get it for free!

    Reply
  10. loveforeignaccents Post author

    Thanks… my elbow has been killing me for almost a week now. Will try your suggestions most definitely!!

    Reply
  11. omni434 Post author

    I have been having pain in the bottom of my forearm from playing the guitar, a guy i know that is a physical therapist said that it's the same as tennis elbow. Have you foud that to be true?

    Reply
  12. Midhat Sibonjic Post author

    interesting points ,if anyone else is searching for best tennis elbow relief try Pycanta Elbow Relief Protocol (do a google search ) ? Ive heard some awesome things about it and my colleague got cool success with it.

    Reply
  13. Napolitrash Post author

    There are several factors in relieving tennis elbow pain quickly. One resource I found that successfully combines these is the Freds Elbow Helper (google it if you're interested) definately the no.1 guide that I have ever heard of. look at all the unbelievable info .

    Reply
  14. annalisa ciao Post author

    There are many components to relieving tennis elbow pain at home. One resource I found that successfully combines these is the Freds Elbow Helper (google it if you're interested) without a doubt the most useful guide that I have ever seen. Check out all the great info .

    Reply
  15. Rosy Cross Post author

    I've been researching treating tennis elbow naturally and found an awesome website at Freds Elbow Helper (google it if you're interested)

    Reply
  16. Drazen Vukazic Post author

    I have spent months investigating relieving tennis elbow pain naturally and discovered a great resource at Freds Elbow Helper (google it if you're interested)

    Reply
  17. NorthWind Post author

    stop paying money for a cd or dvd, this video here is very helpful and tennis elbow is a condition that goes away mostly when give it a rest.

    Reply
  18. Adrit Das Post author

    Hey I like your video, particularly your advice in the second half about tennis elbow treatment cure with massage
    . A product I also found helpfull for tennis elbow pain treatment
    is panlarko tennis elbow planner – if anyone wants to know more search on google

    Reply
  19. Ajayaraja Nagalingam Post author

    tennis elbow is very helpful for youngers and how to handle thing in injured time

    Reply
  20. Marko Milosevic Post author

    There are several components to ways to treat tennis elbow. One resource I found that succeeds in merging these is the Freds Elbow Helper (google it if you're interested) definately the most helpful plan that I've seen. look at the interesting info .

    Reply
  21. Mumbi Kariuki Post author

    There are several components to treating tennis elbow at home. One plan I discovered which succeeds in merging these is the Freds Elbow Helper (google it if you're interested) definately the best plan i've heard of. look at the incredible info .

    Reply
  22. Football Dream Post author

    I'm not sure but ,if anyone else needs to find out about how do you cure tennis elbow try Vaxicorn Elbow Relief Guide (do a search on google ) ? Ive heard some unbelievable things about it and my cousin got great success with it.

    Reply
  23. Kapil Bhagat Post author

    hi everyone ,if anyone else wants to learn about best tennis elbow therapy try Jaffacter Elbow Treater Coach (Have a quick look on google cant remember the place now ) ? Ive heard some amazing things about it and my neighbor got amazing success with it.

    Reply
  24. DGames Post author

    what if i had this tennis elbow for almost 8 years and it comes and goes…these exercises help so should i do them mmore often? like daily to strengthen the elbow? or do u think it may be something else going on? thank you.

    Reply
  25. ma66810 Post author

    interesting points ,if anyone else is searching for cure tennis elbow naturally try Pycanta Elbow Relief Protocol (should be on google have a look ) ? Ive heard some pretty good things about it and my brother in law got great results with it.

    Reply
  26. Rock SK Post author

    I'm not sure but ,if anyone else trying to find out how do you cure tennis elbow try Sovallo Elbow Formula Fixer (just google it ) ? Ive heard some interesting things about it and my friend got amazing results with it.

    Reply
  27. Rezarf Post author

    Thankyou. Ive watched alot of vids about this issue now. Yours is simple, straight forward , makes sense …. and works

    Reply
  28. HAI CHI Post author

    hey ,if anyone else wants to uncover how do you cure tennis elbow try Sovallo Elbow Formula Fixer (do a google search ) ? Ive heard some unbelievable things about it and my cousin got amazing success with it.

    Reply
  29. iTechGaming GR Post author

    Hello there , may i ask about the ice part , when should i cool down my elbow , is it recommended to do it before and after each time i exercise or after each exercise ?

    Reply
  30. Schwarzenegger Post author

    Ok, if you are a doctor, can you tell me how I can heel my elbow injury: I can't even lift half of what I used to lift, but I still lift twice as much as a regular person. These exercises will not help me, because they are intended for people with more serious injuries? What should I do? For me it's also serious, because I cannot train like before. Please help me!

    Reply
  31. Schwarzenegger Post author

    P.S I do these forearm exercises regularly: overgrip with 20-25 pounds and undergrip with 80 pounds. No pain. But when I start doing triceps, my left elbow hurts a lot even if I do half of the weight I used to do.

    Reply
  32. Aaditya mgr Post author

    There are a few factors in relieving tennis elbow pain naturally. One place I discovered that successfully combines these is the Freds Elbow Helper (check it out on google) it's the most incredible resource that I have ever seen. look at the awesome info .

    Reply
  33. BlackLigh† Post author

    I'm not sure but ,if anyone else is searching for best tennis elbow relief try Sovallo Elbow Formula Fixer ( search on google ) ? Ive heard some great things about it and my mate got excellent success with it.

    Reply
  34. Bill Rodriguez Post author

    Liked. Respectfully direct. Not selling extra sizzle. Thanks for being a good example Mr. Madden. My training teenager will do your instructions.

    Reply
  35. Rich B Post author

    There are no silver bullets (to the people trying to sell their products). Treatment of tennis elbow (lateral epicondylitis) requires diligence but is possible with physical interventions, predominantly exercise!

    https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-015-0665-4

    Reply
  36. Sefid Post author

    I've been researching treating tennis elbow naturally and found a fantastic resource at trevs remedy tactic (look it up on google)

    Reply
  37. Naveen Kumar Post author

    hey ,if anyone else is searching for cure tennis elbow naturally try Jaffacter Elbow Treater Coach (Have a quick look on google cant remember the place now ) ? Ive heard some great things about it and my co-worker got amazing success with it.

    Reply
  38. 46ofhearts Post author

    my doctor had me do these exact exercises but he told me to heat the area up first then ice it afterwards. I hope you feel better soon

    Reply
  39. Dominic Fennell Post author

    Thank you for this. What if you have tennis elbow pain when stretching your arm out straight to grip something (e.g. from a high shelf)? Would the exercises be the same?

    Reply
  40. Feras Alhrb Post author

    interesting points ,if anyone else is searching for how do you cure tennis elbow try Panlarko Tennis Elbow Planner ( search on google ) ? Ive heard some interesting things about it and my co-worker got great success with it.

    Reply
  41. Heyloo TV Post author

    interesting points ,if anyone else is searching for best tennis elbow relief try Pycanta Elbow Relief Protocol (do a search on google ) ? Ive heard some decent things about it and my buddy got amazing success with it.

    Reply
  42. kho christine Post author

    hi everyone ,if anyone else is searching for best tennis elbow therapy try Jaffacter Elbow Treater Coach (do a google search ) ? Ive heard some incredible things about it and my co-worker got amazing success with it.

    Reply
  43. Ryl Win Post author

    Nice video content! Sorry for butting in, I would appreciate your thoughts. Have you considered – Parlandealey Flexible Elbow Process (should be on google have a look)? It is a good exclusive guide for learning how to cure tennis elbow minus the headache. Ive heard some pretty good things about it and my work buddy at last got cool success with it.

    Reply
  44. Deogenes Lasco Jr. Post author

    Kudos for the video content! Sorry for the intrusion, I would love your opinion. Have you ever tried – Parlandealey Flexible Elbow Process (Have a quick look on google cant remember the place now)? It is a great one of a kind guide for learning how to cure tennis elbow without the headache. Ive heard some extraordinary things about it and my cooworker at last got great success with it.

    Reply
  45. Oliver Queen Post author

    Nice Video! Forgive me for chiming in, I would love your thoughts. Have you heard about – Parlandealey Flexible Elbow Process (do a search on google)? It is a great one of a kind product for learning how to cure tennis elbow minus the normal expense. Ive heard some amazing things about it and my cousin at last got astronomical results with it.

    Reply
  46. Amir Bajrami Post author

    Excellent Video clip! Sorry for the intrusion, I would appreciate your thoughts. Have you thought about – Parlandealey Flexible Elbow Process (search on google)? It is a great one of a kind product for learning how to cure tennis elbow without the normal expense. Ive heard some pretty good things about it and my best friend Jordan after many years got excellent success with it.

    Reply
  47. Paul Talley Post author

    Beware of all the spam content in the comments. Most link to the same infomercial-Tennis Elbow Secrets Revealed. They also hide their spam by suggesting that you look up their suggestion(s) on Google which will ultimately land you at that infomercial. . .

    Reply
  48. JAMILA YARIK Post author

    Im not sure but ,if anyone else trying to find out cure tennis elbow at home try Secret Elbow Tactics (should be on google have a look ) ? Ive heard some interesting things about it and my neighbor got amazing results with it.

    Reply
  49. Impresto Post author

    There are several factors in ways to treat tennis elbow. One resource I discovered that succeeds in merging these is the Secret elbow tactics (check it out on google) without a doubt the no.1 guide that I've heard of. look at all the super
    info .

    Reply
  50. Darksolstice 17 Post author

    Here's several suggestions about relieving tennis elbow pain at home
    apply ice packs on the affected region
    eating celery may be beneficial
    take omega-3 supplements
    use a hot potato pack to reduce pain
    (I read these and the reasons they work from Secret elbow tactics website )

    Reply
  51. filip mitkov Post author

    hey ,if anyone else is searching for how do you cure tennis elbow try Secret Elbow Tactics (do a search on google ) ? Ive heard some amazing things about it and my m8 got cool results with it.

    Reply
  52. Hardstyle_shuffle Post author

    I'm not sure but ,if anyone else needs to find out about best tennis elbow relief try Pycanta Elbow Relief Protocol (should be on google have a look ) ? Ive heard some pretty good things about it and my colleague got great success with it.

    Reply
  53. Pedro Alb Post author

    Appreciate Video! Excuse me for butting in, I would appreciate your opinion. Have you heard the talk about – Parlandealey Flexible Elbow Process (erm, check it on google should be there)? It is a great exclusive guide for learning how to cure tennis elbow without the headache. Ive heard some amazing things about it and my old buddy Taylor got cool success with it.

    Reply
  54. Conwell Boccia Post author

    Lateral epicondylitis (tennis elbow) is caused by repetitive palm downward lifting of the forearm. Identify the inflammatory motion and avoid it by 2 different ways. Shift the offending movement to your other arm (you might also transfer the pain in the process) or better yet, TURN YOUR PALM UP to perform the task. By turning your hand over, you will transfer the task from the tiny forearm muscle and its attachment (lateral epicondyle) to the massive bicep. Avoiding the offending motion is the only cure.

    Reply
  55. Mato Lato Post author

    There are many components to treating tennis elbow naturally. One plan I found that succeeds in merging these is the trevs remedy tactic (google it if you're interested) it's the most helpful resource i've heard of. Check out all the unbelievable
    information .

    Reply
  56. Nikola Snezni Post author

    Not certain about the points made but ,if anyone else needs to find out about how to treat tennis elbow naturally try Sovallo Elbow Formula Fixer ( search on google ) ? Ive heard some super things about it and my partner got excellent results with it.

    Reply
  57. ivana naseva Post author

    There are several things about ways to treat tennis elbow
    apply ice packs on the affected region
    eating celery can help
    take omega-3 supplements
    try a hot potato pack to help pain
    (I discovered these and why they work from Trevs Remedy Tactic website )

    Reply
  58. Dejan Jankov Post author

    Hey everyone, the best success that i've had was with the Freds Elbow Helper (i found it on google) – I found it themost incredible info i've tried.

    Reply
  59. Dejan Jankov Post author

    here's several tips concerning treating tennis elbow naturally
    apply ice packs on the affected area
    eating celery may be beneficial
    try omega-3 supplements
    use a hot potato pack to help pain
    (I learned these and the reasons they work from trevs remedy tactic website )

    Reply
  60. singleaction54 Post author

    Thanks for sharing your information. It helps me and also I use the tennis ball to roll around my elbow and it subside the pain.

    Reply
  61. Paul Lynch Post author

    thank you so much for this video iv just recently been diagnosed with tennis elbow and never realized it could be this bad i struggle to turn the key in my car and am no lightweight ..i was told by my gp to look up information on exercising the arm ….so going to try this out

    Reply
  62. Shirley Day Post author

    Hi I have fibromyalgia I'm house bound and knit and crochet had ultra sound today got tennis elbow can I still knit and crochet I find it therapy have to see a physio but not yet

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *