Lateral Epicondylitis (Tennis Elbow)
You may do the stretching exercises right away. You may do
the strengthening exercises when stretching is nearly
painless.
Stretching exercises
- Wrist range of motion: Bend your wrist forward and
backward as far as you can. Do 3 sets of 10.
- Pronation and supination of the forearm: With your elbow
bent 90°, turn your palm upward and hold for 5 seconds.
Slowly turn your palm downward and hold for 5 seconds.
Make sure you keep your elbow at your side and bent 90°
throughout this exercise. Do 3 sets of 10.
- Elbow range of motion: Gently bring your palm up
toward your shoulder and bend your elbow as far as you
can. Then straighten your elbow as far as you can
10 times. Do 3 sets of 10.
Strengthening exercises
- Wrist flexion exercise: Hold a can or hammer
handle in your hand with your palm facing up. Bend your
wrist upward. Slowly lower the weight and return to the
starting position. Do 3 sets of 10. Gradually increase
the weight of the can or weight you are holding.
- Wrist extension exercise: Hold a soup can or hammer handle
in your hand with your palm facing down. Slowly bend your
wrist upward. Slowly lower the weight down into the starting
position. Do 3 sets of 10. Gradually increase the weight of
the object you are holding.
- Wrist radial deviation strengthening: Put your wrist in
the sideways position with your thumb up. Hold a can of
soup or a hammer handle and gently bend your wrist up, with
the thumb reaching toward the ceiling. Slowly lower to
the starting position. Do not move your forearm
throughout this exercise. Do 3 sets of 10.
- Forearm pronation and supination strengthening: Hold a soup
can or hammer handle in your hand and bend your elbow
90°. Slowly rotate your hand with your palm upward and then
palm down. Do 3 sets of 10.
- Wrist extension (with broom handle): Stand up and hold a
broom handle in both hands. With your arms at shoulder
level, elbows straight and palms down, roll the broom
handle backward in your hand as if you are reeling
something in using a broom handle. Do 3 sets of 10.
Written by Tammy White, MS, PT, for McKesson Health Solutions LLC.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
Copyright © 2003 McKesson Health Solutions LLC. All rights reserved.