Although the inflammation of tennis elbow is common in racquet sports, it can also occur in the workplace where repetitive motions are the norm such as in painting, carpentry, and plumbing.  

When you are suffering from tennis elbow you might feel pain and burning on the outside of your elbow and weak grip strength. Luckily, there are some exercises that you can do to help alleviate the pain and get back in the game.  

Top M.A.T. trainer, Maurice Harden, shares what you can do NOW to start alleviating your tennis elbow pain...  

What is Tennis Elbow?   

I don’t know. Maybe I don’t have it...  

Tennis elbow, also known as lateral epicondylitis, is characterized by painful inflammation in the elbow joint caused by overuse. The pain is typically on the outside of the elbow but can radiate down the back of your forearm. Pain will likely be felt when the arm is straightened out or fully extended.  

Generally, tennis elbow can be triggered by activities that involve repetitive twisting of the wrist. These activities can include: 

• Tennis or other racquet sports 
• Swimming 
• Golf 
• Turning a key 
• Using a screwdriver or hammer 
• Typing on a computer 

Related:  Exercise After Injury   

Reduce Inflammation  

As with any Injury, the first step to recovery is to reduce the inflammation and rest the irritated muscles. Ice and compression may help reduce inflammation and pain as well as NSAIDs.  

Once the inflammation has subsided, you can begin gentle exercise to help strengthen the forearm muscles and prevent recurrence of the inflammation. Before beginning, check with your doctor or  physical therapist  to ensure that you are ready to begin exercising.  

Now, let’s discuss some simple exercises! 

Fist Clench  

A common symptom of tennis elbow is poor grip strength. Improving your grip strength and building the muscles of your forearm can help improve your ability to perform daily tasks or get back to the sport you love.  

Equipment needed: Table and a towel.   

Muscles worked: Long flexor tendons of the thumb and fingers.   

• Sit and rest your forearm on a table.  
• Hold a small ball or rolled-up towel in your hand.  
• Squeeze the ball or towel and hold for 10 seconds.  
• Release and repeat 10 times.  
• Switch and perform on the other arm.  

Supination with Dumbbell  

The largest muscle in the forearm is the supinator muscle that attaches to the elbow. It is responsible for turning the palm upward and is typically involved in the movements that cause tennis elbow.  

Equipment needed: 2 lb. dumbbell and a table.  

Muscles worked: Supinator muscle.   

• Sit in a chair and hold a 2lb. Dumbbell vertically in your hand while resting your elbow on your knee.  
• Allow the weight of the dumbbell to rotate the arm outward, turning your palm up.  
• Rotate the hand back towards the other direction until your palm is facing downward.  
• Repeat 20 times on each side.  

Tip: Try to isolate the movement to your lower arm and keep your upper arm and elbow still. 

Ready to get back to your tennis or golf game? Our physical therapist and  medical personal traine r at Dynamic Fitness and Rehabilitation can help you rebuild and regain strength so you can get back to it! Call  (813) 422-5671   today!   

Wrist Extension  

The group of muscles that are responsible for bending the wrist are called the wrist extensors. These small muscles connect to the elbow and are often overused, especially in sports like tennis or golf.  

Equipment needed: Table and 2 lb. dumbbell.  

Muscles worked: Wrist extensors.   

• Sit in a chair and hold the 2 lb. dumbbell in your hand with your palm facing down. Rest your elbow on your knee.  
• Keep your palm facing down and extend your wrist by curling it towards your body. If this is too challenging or hurts, do the movement without the weight.  
• Repeat this same exercise 10 times on each side.  

Tip: Try to isolate the movement of the wrist and keep the rest of the arm still.  

Wrist Flexion  

Working opposite of the wrist extensors are the wrist flexors and they also connect to the elbow and can cause pain when inflamed.  

Equipment: Table and 2 lb. dumbbell  

Muscles worked: Wrist flexors.   

• Hold a 2 lb. dumbbell in your hand with your palm facing up and your elbow resting on your knee. 
• Keep your palm facing up curl your wrist towards your body.  
• Repeat 10 times on each side.  

Tip: Try to isolate the movement to the wrist and keep the rest of your arm still.  

  Towel Twist   

Equipment needed: Towel  

Muscles worked: Wrist extensors and wrist flexors.  

• Hold the towel with both hands, shoulders relaxed.  
• Twist the towel with your hands in opposite directions like you would if you were wringing water out of it.  
• Repeat 10 times and then another 10 times in the opposite direction. 

Prevent Pain & Recover from Tennis Elbow  

If you are recovering from tennis elbow, or want to prevent it, the exercises listed above can help strengthen your forearm muscles and improve their function. By strengthening these muscles and avoiding repetitive motions, you can help mitigate any tennis elbow issues in the future.  

At Dynamic Fitness and Rehabilitation, we are proud to offer a range of  medical services  to ensure that every client reaches their full level of recovery and performance, even after a repetitive use Injury. You can work out with us at our gym in Tampa, FL, or we can train virtually too.  

Feel the difference of muscle activation techniques. We can help you recover and get back to optimal health and mobility:  (813) 422-5671!