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Exercise of the Month - Tennis Elbow

The following exercises are useful in the prevention and management of tennis elbow.

Exercise rules:

  • All of the exercises should be done within no more than moderate discomfort (max 4/10 pain where 10 is severe pain)
  • Gradually increase the number of repetitions as pain allows, aiming to work to fatigue, but within pain as above
  • Monitor pain for 2 hours post exercise. If symptoms should worsen within this time then it is likely that you have overdone the exercises and next time should reduce repetitions
  • Stretches should be held for 20-30 seconds and repeated 3-5 times, regularly throughout the day

Exercise 1

Start with your elbow resting on the table, holding a small weight in your hand with your palm facing downwards. Keeping your elbow on the table, lift the weight upwards and then slowly lower. 
Repeat 10 times.

Exercise 2

Start as in Exercise 1 and then slowly turn your hand over so that your palm is turning upwards. 
Repeat 10 times.

Exercise 3

With your palm facing downwards, point your fingers to the floor. Now use the opposite hand to increase the stretch across your wrist, making sure that you are not just pulling on your fingers. Hold the stretch for 20-30 seconds then relax and repeat 3-5 times.

"The information contained in this article is intended as general guidance and information only. Readers should consult appropriate health professionals on any matter relating to their health and well-being."