Elbow Pain Exercises: Relief for Tennis Elbow and Golfer's Elbow

That nagging pain on the inside or outside of your elbow that flares up when you grip, twist, or lift—you're likely dealing with tennis elbow or golfer's elbow. Despite the names, you don't need to play sports to get these conditions. Here's how to heal your elbow with targeted exercises.

Tennis Elbow vs. Golfer's Elbow

Tennis Elbow (Lateral Epicondylitis)

• Location: Outside (lateral) of elbow
• Affected tendons: Wrist extensors (muscles that bend wrist backward)
• Pain triggers: Gripping, lifting with palm down, backhand motions
• Common causes: Repetitive gripping, typing, tool use, racquet sports

Golfer's Elbow (Medial Epicondylitis)

• Location: Inside (medial) of elbow
• Affected tendons: Wrist flexors (muscles that bend wrist forward)
• Pain triggers: Gripping, lifting with palm up, throwing, forehand motions
• Common causes: Gripping, throwing, golf swing, weight training

Both conditions involve tendon degeneration from overuse rather than acute inflammation—which is why rest alone often isn't enough.

Why Exercise Works

These conditions involve weakened, degenerating tendons. Research shows that progressive loading through exercise:

• Stimulates tendon healing and remodeling
• Increases tendon strength
• Reduces pain over time
• Provides better long-term results than rest or injections alone

The key is eccentric exercise—controlled lengthening of the muscle under load.

Exercises for Tennis Elbow

Eccentric Wrist Extension

The gold standard exercise for tennis elbow.

Instructions:

1. Sit with your forearm supported on a table, wrist hanging off the edge, palm facing down
2. Hold a light weight (1-3 lbs to start)
3. Use your other hand to lift the weight into wrist extension (bent up)
4. Slowly lower the weight over 3-5 seconds (the eccentric phase)
5. Use your other hand to return to start position
6. Do 3 sets of 15 reps, 2x daily

Progression: Gradually increase weight as pain allows.

Wrist Extension Stretch

Extend your arm in front with palm facing down. Use your other hand to gently pull your fingers and hand downward. Hold 30 seconds. Repeat 3 times.

Forearm Extensor Massage

Using your thumb or a massage ball, apply pressure along the muscles on the top of your forearm (from elbow toward wrist). Spend 2-3 minutes, pausing on tender spots.

Grip Strengthening (Later Stage)

Once pain has decreased significantly:

• Squeeze a tennis ball or grip strengthener
• Hold 5 seconds, release
• Do 15-20 reps, 2-3 sets
• Only progress to this when eccentric exercises are pain-free

Tyler Twist (with FlexBar)

If you have a TheraBand FlexBar:

1. Hold the bar vertically with your affected arm, wrist extended
2. Grasp the top with your other hand
3. Twist the bar with your unaffected hand while holding with your affected hand
4. Extend both arms in front while maintaining the twist
5. Slowly release the twist using your affected arm
6. Do 3 sets of 15 reps

Exercises for Golfer's Elbow

Eccentric Wrist Flexion

Instructions:

1. Sit with your forearm supported on a table, wrist hanging off the edge, palm facing up
2. Hold a light weight (1-3 lbs to start)
3. Use your other hand to lift the weight into wrist flexion (bent up)
4. Slowly lower the weight over 3-5 seconds
5. Use your other hand to return to start position
6. Do 3 sets of 15 reps, 2x daily

Progression: Gradually increase weight as pain allows.

Wrist Flexor Stretch

Extend your arm in front with palm facing up. Use your other hand to gently pull your fingers and hand downward (toward the floor). Hold 30 seconds. Repeat 3 times.

Forearm Flexor Massage

Apply pressure along the muscles on the underside of your forearm (from elbow toward wrist). Spend 2-3 minutes working through tender areas.

Forearm Pronation/Supination

Hold a hammer or weighted bar at the end. Rest your forearm on your thigh or table. Slowly rotate your forearm so your palm faces down, then up. Do 15 reps each direction, 2-3 sets.

Reverse Tyler Twist (with FlexBar)

Similar to Tyler Twist but performed with palm up to target wrist flexors.

Exercises for Both Conditions

Ball Squeeze (Isometric)

Squeeze a soft ball with moderate pressure. Hold 10 seconds. Release. Do 10 reps, 3 sets. Good for early-stage rehabilitation when eccentrics are too painful.

Wrist Curls (Concentric-Eccentric)

Once eccentric-only exercises become easy:

• Palm down: Curl wrist up, lower slowly. 3 x 15.
• Palm up: Curl wrist up, lower slowly. 3 x 15.

Finger Extensions with Rubber Band

Place a rubber band around all five fingers. Spread fingers apart against resistance. Do 20 reps, 2-3 sets. Strengthens extensors and balances flexor work.

Forearm Rotation with Weight

Hold a hammer at the handle end. Rotate forearm slowly—palm up, palm down. Do 15 reps each direction.

Daily Treatment Protocol

Acute Phase (First 1-2 Weeks)

• Relative rest from aggravating activities
• Ice after activities (15-20 minutes)
• Begin gentle stretching
• Start with isometric holds before progressing to eccentrics

Rehabilitation Phase (Weeks 2-12)

• Eccentric exercises 2x daily
• Stretching before and after exercises
• Self-massage as needed
• Gradual return to activities
• Ice after exercise if sore

Sample Daily Routine

Morning (10 minutes):

1. Wrist stretches: 30 seconds each direction
2. Forearm massage: 2 minutes
3. Eccentric exercises: 3 x 15 reps

Evening (10 minutes):

1. Wrist stretches: 30 seconds each direction
2. Eccentric exercises: 3 x 15 reps
3. Ice if needed: 15-20 minutes

Activity Modification

While rehabilitating, modify activities that aggravate your elbow:

At Work

• Use ergonomic tools with larger, padded grips
• Take frequent breaks from repetitive tasks
• Alternate hands when possible
• Reduce gripping force

Exercise

• Reduce grip-intensive exercises temporarily
• Modify grip position (neutral grip often better than overhand/underhand)
• Reduce weight until symptoms improve
• Avoid exercises that cause pain

Daily Life

• Use two hands for lifting when possible
• Keep wrist in neutral position during activities
• Consider a counterforce brace (strap below the elbow)

Bracing

A counterforce strap worn just below the elbow can reduce stress on the tendon attachment. It may help during activities but shouldn't replace exercise therapy.

When to See a Professional

Consult a healthcare provider if:

• Pain is severe or getting worse despite self-care
• You have significant weakness in your hand or arm
• Pain doesn't improve after 6-8 weeks of consistent exercise
• You have numbness or tingling
• Pain affects your sleep or daily function significantly

Professional treatments may include:

• Physical therapy with guided progression
• Extracorporeal shockwave therapy
• PRP (platelet-rich plasma) injections
• In rare cases, surgery

Progress Expectations

Weeks 1-2: Pain may not change much. You're building the foundation.

Weeks 3-4: Pain during exercises should decrease. Daily pain may start improving.

Weeks 6-8: Significant improvement for many people. Activities become easier.

Weeks 8-12: Most people see major improvement. Some take longer.

Note: These conditions can take 3-6 months to fully resolve. Patience and consistency are key.

Prevention

Once healed, prevent recurrence:

• Continue maintenance exercises 2-3x per week
• Warm up before activities
• Use proper technique in sports and work
• Take breaks from repetitive activities
• Maintain forearm strength and flexibility
• Address grip issues (use appropriate tool sizes, don't over-grip)

The Bottom Line

Tennis elbow and golfer's elbow are frustrating but highly treatable with the right approach. The key is progressive loading through eccentric exercises—not just rest.

Start with the eccentric exercises appropriate for your condition, be consistent with twice-daily practice, and gradually progress the load over time. Modify aggravating activities, but don't stop using your arm entirely.

With patience and consistent work, most people recover fully. Your tendons need to be challenged to heal—give them the stimulus they need, and they'll respond.