Top 7 Exercises to Relieve Tennis Elbow and Why They Work

Tennis elbow, also known as lateral epicondylitis, is one of the most common causes of outer elbow pain. It happens when the tendons on the outside of your elbow become irritated due to repetitive motion, leading to pain, stiffness, and reduced grip strength. While rest and medical care are essential, specific exercises can accelerate recovery and reduce the need for long-term elbow pain treatment.

1. Wrist Extensor Stretch

Purpose: Lengthens tight forearm muscles that attach to the outer elbow.

• Extend your affected arm in front of you, palm facing down.

• Use your other hand to gently bend your wrist downward until you feel a stretch.

• Hold for 20–30 seconds and repeat 3 times.

2. Wrist Flexor Stretch (also useful for inner elbow pain treatment)

Purpose: Stretches the muscles on the inner side of your forearm.

• Extend your arm with palm facing up.

• Gently pull the fingers downward with your other hand.

• Hold for 20–30 seconds, repeat 3 times.

3. Eccentric Wrist Extensions

Purpose: Strengthens extensor muscles and promotes tendon healing.

• Hold a light dumbbell in your hand, palm facing down.

• Use your other hand to help lift the wrist upward.

• Slowly lower the wrist back down over 3–4 seconds.

• Do 10–15 reps for 2–3 sets.

4. Towel Twist

Purpose: Improves grip and forearm strength without excessive strain.

• Hold a rolled-up towel with both hands.

• Twist it as if wringing out water, alternating directions.

• Perform 10–12 repetitions in each direction.

5. Finger Extensions with Rubber Band

Purpose: Builds strength in the smaller forearm muscles.

• Place a rubber band around your fingers.

• Open your fingers against the band’s resistance.

• Do 15–20 repetitions, 2–3 sets daily.

6. Supination and Pronation with a Hammer

Purpose: Strengthens rotational muscles in the forearm.

• Hold a hammer vertically in your hand.

• Slowly rotate the forearm so the palm faces up, then down.

• Repeat 10–15 times for 2–3 sets.

7. Grip Strengthener Exercise

Purpose: Improves grip, which supports the elbow joint during daily activities.

• Use a soft stress ball or grip strengthener.

• Squeeze and hold for 5 seconds, then release.

• Do 15 repetitions for 2–3 sets.

How These Exercises Fit into an Elbow Joint Pain Treatment Plan

These exercises target both flexibility and strength, reducing stress on the tendons. Combined with rest, ice, and proper ergonomics, they form an essential part of a complete elbow joint pain treatment strategy.

When to See a Professional

If your symptoms persist for more than two weeks despite exercise and self-care, consult a specialist. For severe or chronic cases, regenerative therapies, bracing, or guided physical therapy may be necessary. This is especially important for those also experiencing inner elbow pain treatment needs, as it may indicate a different tendon injury.

Final Thoughts

A structured exercise plan can make a big difference in managing tennis elbow. These movements, done consistently and correctly, can speed up recovery, improve strength, and help you avoid more invasive elbow pain treatment methods in the future.