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Six Exercises to Recuperate from Tennis Elbow (Epicondylitis) Faster

Updated
December 13, 2023
Six Exercises to Recuperate from Tennis Elbow (Epicondylitis) Faster

Tennis elbow, or epicondylitis, can be a real pain, but don't let it keep you off the padel court!

Tennis elbow is a type of tendinitis caused by repetitive motions, such as gripping and swinging a padel racket.

Common symptoms are

  • pain on the inside of your elbow
  • elbow stiffness
  • hand and wrist weakness
  • tingling sensation or numbness in the fingers, especially the ring and little fingers
  • difficulty moving the elbow

The following exercises are designed to increase the strength of your arm in order to reduce the likelihood of the tennis elbow coming back.

A strong forearm increases stability of the forearm bones, reduces strain on the elbow tendons and thus reduces the likelihood of tennis elbow.

Do these exercises every other day once the tennis elbow symptoms have faded.

Consult your doctor or therapist before starting any exercise routine.

After you’ve been without pain for a few weeks, consider playing with one of our Best Rackets for Tennis Elbow to reduce the likelihood of it coming back.

Here's your roadmap to recovery.

Equipment needed:

  • Rolled up towel
  • Chair
  • Table
  • Lightweight dumbbell, 1-2 kilograms (2-4 pounds)

1. Wrist Extensor Curl

  • Target: wrist extensors (interior forearm muscles)
  • Equipment: Chair and dumbbell

Directions

  • Sit with your elbow on your knee, holding a dumbbell with your palm down
  • Bringing the back of your hand closer to the back of your forearm by pulling your wrist up
  • Isolate the movement to your lower arm.
  • 10 reps x 1-3 sets

2. Wrist Flexor Curl

  • Target: wrist flexors (exterior forearm muscles)
  • Equipment: Chair and dumbbell

Directions

  • Sit with your elbow on your knee, holding a dumbbell.
  • Extend your wrist by curling it towards your body.
  • 10 reps x 1-3 sets

3. Fist squeeze

  • Target Muscles: Finger and thumb flexors
  • Equipment: Table and rolled-up towel

Directions

  • Sit at a table with your forearm resting on it.
  • Hold a rolled-up towel in your hand.
  • Squeeze the towel for 10 seconds, then release.
  • Repeat 10 times for each arm.

4. Extensor and Flexor Stretches

  • Use one hand to pull the other’s hand and fingers as far back as is comfortable
  • Hold for 30 seconds
  • Then push the fingers down as far as is comfortable
  • Hold for 30 seconds
  • 3 sets each

5. Forearm Spin

  • Target Muscles: Supinator muscle
  • Equipment: Chair and dumbbell

Directions

  • Sit with your elbow on your knee, holding a dumbbell.
  • Rotate your palm up and then down.
  • 20 times on each side, isolating lower arm movement.

6. Towel Twist

  • Equipment: Hand towel

Directions

  • Sit with relaxed shoulders, holding a towel with both hands.
  • Twist the towel in opposite directions, as if wringing it out.
  • 10 times in each direction.

Conclusion

Remember, healing takes time. Start slowly and listen to your body.

If you experience pain, stop and consult your healthcare professional.

These exercises, combined with proper rest and care, will help you recover from tennis elbow and get back to enjoying the padel court. Stay strong and play on!

Disclaimer: This article is for informational purposes only. Always consult a healthcare professional before beginning any new exercise regimen, especially if you have a medical condition or injury.

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FAQs

Why do I get tennis elbow?

Tennis elbow is an irritation of forearm tendons resulting from repeated use of the same muscles for the same exertion repeatedly. The swing of a vibrating padel racket results in tennis elbow for many.

When should I do tennis elbow exercises?

After your bout of tennis elbow has faded, use forearm strengthening exercises to reduce the likelihood of tennis elbow returning.

Hello and welcome!

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