Quick Summary
The best physiotherapy exercises for tennis elbow focus on eccentric strengthening and stretching of the wrist extensors. This routine combines wrist flexor stretches, resisted extensions, and flexion with light weights, as well as grip squeezes. Consistent daily practice of these movements helps restore muscle balance and alleviate pain effectively.
Pain in your forearm may limit your ability to work or play sports. Many people find relief through physiotherapy exercises for tennis elbow that target the injured tissues. If you also struggle with nerve pain, our team can assist you with neuropathy physical therapy to improve your comfort and help you regain control over your body.
At AllCure Spine and Sports Medicine, we prioritize your individual healing path. Our team crafts personal care plans to match your unique needs. We go beyond basic treatment to help you feel right at home. You can also pair these movements with chiropractic and acupuncture care to boost your overall health.
Wrist Flexor Stretch to Balance Muscles
Begin this exercise by extending your affected arm out in front of you with your palm facing up. Softly bend your wrist back so that your fingers point down toward the floor.
Now, use your opposite hand to pull your fingers further back until a gentle stretch runs through your forearm. Hold this position for roughly thirty seconds before releasing the stretch completely.
Resisted Wrist Extension with Light Weight
Start by resting your forearm on a tabletop, allowing your hand to hang off the edge with your palm facing down. Hold a light weight, like a one-pound dumbbell or a can of food, in your hand.
Slowly bend your wrist upward, lifting the weight as high as you comfortably can. Lower the weight back down with control to complete the movement, and repeat for the recommended repetitions.
Resisted Wrist Flexion for Balanced Strength
For this movement, position your forearm on the table with your palm facing up and your hand hanging off the edge. Hold the weight securely in your palm with your fingers wrapped around it.
Curl your wrist upward to lift the weight, focusing on the contraction of your forearm muscles. Slowly return the weight to the starting position without dropping it.
Eccentric Wrist Extension with Table Edge
This exercise uses the eccentric principle, meaning you focus on the lowering phase of the movement. Rest your forearm on the table with your palm down and your hand off the edge.
Use your healthy hand to lift the weighted hand up by bending your wrist back. Then, slowly lower the weight down using only your affected arm, taking about three seconds to complete the descent.
Towel or Ball Squeeze for Grip Strength
Grab a soft rubber ball, a rolled-up towel, or a stress ball and hold it in your hand. Make a fist around the object and squeeze as hard as you can without causing sharp pain.
Keep the squeeze going for about five to six seconds before relaxing your grip completely. Repeat this process several times to improve your grasp and forearm strength.
FAQs
How Many Times a Day Should I Do These Exercises?
It is generally recommended to perform these strengthening exercises about three times each day. Stretching exercises can be done twice daily to improve flexibility and reduce stiffness. Consistency is more important than intensity when you are starting your routine.
Should I Stop If I Feel Pain While Exercising?
You may feel a slight pulling or stretching sensation during your exercises. However, you should stop immediately if you experience any sharp or acute pain. Mild discomfort is acceptable, but severe pain means you are pushing your arm too hard.
How Long Does Recovery Typically Take with Exercises?
With a consistent exercise routine, many people notice a decrease in pain within a few weeks. Full healing of the tendon can take several months. The best-studied exercises for this condition are eccentric movements, so focus your efforts there.
Reclaim Your Active Life with Our Help
We are a family-owned practice that puts your health first. When you look for a chiropractor, we offer custom plans to help you. Our team combines chiropractic and physical therapy to address the root cause of your pain and support lasting recovery. Contact AllCure Spine and Sports Medicine today to schedule your appointment.