To supplement the recovery process, there are several at-home exercises that can help reduce pain and promote healing of tennis elbow. It is important to remember to start with low intensity activities before attempting more challenging exercises, as overstretching or working too hard can increase inflammation and cause further injury.

Range of motion (ROM) exercises should be done daily as they help improve flexibility in the affected area. ROMs involve gently stretching out the muscles and tendons around your elbow joint in all directions. Some examples include wrist flexion/extension, pronation/supination, elbow flexion/extension, and supinator stretches. To perform these exercises properly it is essential to use proper form for each exercise and ensure no pain is experienced during the movements.

Isometric exercises are also beneficial for tennis elbow and can help to strengthen the muscles in your forearm without putting too much stress on the area. An example of an isometric exercise would be making a fist with your hand and squeezing tight, holding for 10-15 seconds before releasing. This exercise should only be done if it does not cause any discomfort or increased pain in the affected elbow joint.

Lightly weighted exercises can also be used to promote healing and build strength. Wrist curls and reverse wrist curls with light dumbbells can help increase muscular endurance of the forearms while limiting excessive strain on the tendons around the elbow joint. These exercises should also be done with proper form, where the weight is kept light and you are only feeling a mild stretching sensation.

If done correctly, these exercises can help to improve elbow strength and decrease pain associated with tennis elbow. As always, it is important to consult your doctor or Kingsgrove physio before beginning any exercise program so that they can tailor a program specifically for your individual needs. If you experience increased pain during or after any of these exercises, stop immediately and speak to your medical professional about other treatment options.  With proper guidance, these at-home exercises can be an effective way to manage the symptoms of tennis elbow. 

Tennis elbow, or lateral epicondylitis, is a common condition that occurs when the muscles and tendons of the elbow become inflamed due to overuse. It is often caused by repetitive gripping activities such as racket sports, gardening, painting, plumbing and other manual labor. Fortunately, there are several exercises that can be done at home to help reduce pain and inflammation associated with tennis elbow.

One exercise is called the towel squeeze. Begin by rolling a small hand towel into a cylinder shape. Next, place the towel on a flat surface and place your forearm so that it rests on top of the towel. Keeping your elbow bent at 90 degrees, wrap your fingers around either side of the towel and gently squeeze for five seconds before releasing. Repeat 10 times for a complete set. Over time, increase the intensity of your grip until you are able to hold onto the towel with great pressure throughout each repetition.

Another exercise is called wrist flexion and extension stretches. To begin this exercise, extend one arm out in front of you with your palm facing down towards the ground. Use your other hand to gently pull forward on your fingers so that they point towards the floor while keeping your palm facing downwards throughout the entire movement. Hold this position for 30 seconds before releasing for 5 seconds then repeating 10 times with each arm.

An effective exercise for relieving tennis elbow pain at home is therapeutic wrist massage using a foam roller or lacrosse ball if available. Place the foam roller or ball just above where your forearm meets your elbow then apply direct pressure while rolling back and forth against it for two minutes at a time while stopping periodically to knead out any tight spots within that area. This should be done twice daily to help relieve tension in these muscles as well as increasing blood circulation which helps speed up healing time associated with this injury.