Tennis Elbow - Simple Exercises
Wrist turn
1. Bend your elbow at a right angle and hold out your hand, palm up.
2. Turn your wrist slowly so that your palm is now facing down.
3. Hold for 5 seconds, and then slowly release.
4. Do 3 sets of 10 repetitions.
5. Wrist turn with weight
Wrist turn with weight
Repeat the exercise while holding a light weight (e.g. a tin of beans).
Wrist lift (palm up)
1. Bend your elbow at a right angle.
2. Hold a light weight (e.g. a tin of beans), palm up.
3. Bend your wrist slowly towards you.
4. Hold for 5 seconds, and then slowly release.
5. Do 3 sets of 10 repetitions.
Elbow bend
1. Stand up straight and lower your arm to one side.
2. Bend your arm slowly upwards so your hand is touching your shoulder.
3. Hold for 15–30 seconds.
4. Repeat 10 times.
Wrist flex
1. Keeping your arm straight in front with your palm facing down, gently bend your wrist down.
2. Use the opposite hand to press the stretching hand back towards your body and hold for 15–30 seconds.
3. Straighten your wrist.
4. Gently bend the stretching hand backwards and use the opposite hand to pull the fingers back.
5. Hold for 15–30 seconds. Do 3 sets with each wrist.1.
Shockwave therapy
Shockwave therapy is a non-invasive treatment, where high-energy shockwaves are passed through the skin to help relieve pain and promote movement in the affected area.
The number of sessions you will need depends on the severity of your pain. You may have a local anaesthetic to reduce any pain or discomfort during the procedure.
Shockwave therapy, while safe, can cause minor side effects including bruising and reddening of the skin in the area being treated.
Research shows that shockwave therapy can help improve the pain of tennis elbow in some cases. However, it may not work in all cases, and further research is needed.