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Physiotherapy exercise for tennis elbow
The main goal of rehabilitation is to reduce the load to a tolerable amount and ensure that the capacity is greater than or equal to the various loads that we will experience on a daily basis. It’s acceptable to have some discomfort during exercise, as it doesn’t necessarily mean that it will hinder progress or damage the tendons.
It is necessary to strengthen also your hand, forearm, elbow, and shoulder muscles in case of lateral elbow tendinopathy. Wearing elbow or wrist support is an optional method for potentially decreasing symptoms during activities but it’s not a long-term solution.
STRENGTHENING EXERCISES
1. Resisted Wrist Extension
Purpose: Wrist Extension is the primary action of the lateral elbow tendons
How to perform:
STEP 1: Be in the sitting position with your forearm supported on the edge of the table
STEP 2: Hold the dumbbell in the hand with the palm facing the floor
STEP 3: Raise the wrist upwards and downwards
2. Dumbbell supination and pronation
Purpose: Supination is also one of the primary actions of the lateral elbow tendons.
How to perform:
STEP 1: Be in the sitting position with your forearm supported on the edge of the table
STEP 2: Hold the dumbbell vertically in the hand
STEP 3: Rotate the dumbbell inwards and outwards
3. Grip strength
Purpose: Improves the grip strength
How to perform:
STEP 1: In the standing position, you can hold the Hex part of a Dumbbell, the Bottom of a Kettlebell, or Weight Plates in your hand.
STEP 2: You can walk by holding any of these weights in your hand
4. Dumbbell radial deviation
Purpose: It strengthens the lateral compartment muscles of the elbow joint
How to perform:
STEP 1: Be in the sitting position with your forearm supported on the edge of the table
STEP 2: Hold the dumbbell in hand in mid prone position like thumb facing the ceiling
STEP 3: Lift the dumbbell upward and lower it down
5. Biceps curl
Purpose: It will help to strengthen the biceps muscle
How to perform:
STEP 1: In a standing position hold the dumbbell in hand.
STEP 2: Bend your elbow towards the shoulder then lower the hand down
6. Triceps Extension
Purpose: It will help to strengthen the triceps muscle
How to perform:
STEP 1: In a seated position raise the shoulder straight and hold the dumbbell in hand
STEP 2: Bend the elbow and straighten the elbow
7. Hammer curls
Purpose: It targets the brachialis, brachioradialis, and biceps brachii.
How to Perform:
Step 1: Stand upright and hold a dumbbell in each hand with a neutral grip (palms facing each other).
Step 2: Lift until the dumbbells are at shoulder level and lower the dumbbells back to the starting position
NOTE: If your activity demands shoulder strength or has other symptoms associated with those areas perform these shoulder exercises. To learn more about Shoulder Strengthening Exercises.
Click and know more about shoulder pain
DISCLAIMER:
The exercises mentioned above are designed to alleviate pain and improve strength and mobility. However, it is essential to consult a qualified physiotherapist before beginning any new exercise routine. A professional assessment will help determine the root cause of your pain and ensure that the exercises are appropriate and tailored to your specific needs, reducing the risk of further injury or complications.
At Exercise Prescriptor Clinic, our experienced physiotherapists are dedicated to guiding you toward effective pain management and improved mobility. Schedule a consultation today to take the first step toward a healthy and pain-free life.
Azarudheen is a passionate physiotherapist and exercise prescriptor with a deeply rooted belief in the transformative power of movement and education. His journey began in 2013 as a first-year physiotherapy student, balancing academics with part-time work to support his ambitions. Early in his career, he sought practical experience and began working at a fitness center, eventually transitioning into roles that expanded his knowledge and skill set in both clinical practice and teaching.
Driven by a relentless curiosity and desire for growth, Azarudheen took on an anatomy tutor position, believing in the value of continuous learning. A pivotal turning point came with his experience in cardiopulmonary rehabilitation at PSG Hospitals, where he worked closely with lung transplant patients. This experience emphasized the life-changing impact of functional movement and patient education, inspiring him to dive deeper into respiratory and cardiovascular physiology.
With strong support and belief in his vision, Azarudheen pursued a Master’s in Exercise and Sports Science at Manipal University—choosing it over conventional MPT programs to focus more on biomechanics, exercise physiology, strength and conditioning, and lifestyle health. His dedication was evident as he spent late nights at the library, worked part-time in gyms and cricket academies, and honed his craft through practical application.
In 2022, despite initial doubts, he opened his first clinic in his hometown—an act of courage and self-belief supported by his family and mentors. Built from the ground up, this clinic marked the start of a new era. Today, Azarudheen leads a growing team of 21 physiotherapists across two thriving clinics in Chennai and Coimbatore. His philosophy centers on patient education, movement optimization, and professional growth, and he continues to evolve both as a clinician and a leader.
Azarudheen’s journey reflects the power of perseverance, vision, and lifelong learning. He is not only a practitioner but also a mentor and advocate for a more thoughtful, movement-centered approach to healthcare.