The Best Stretches to Relieve Tennis Elbow Symptoms

Tennis Elbow, or lateral epicondylitis, is a condition characterised by pain and inflammation on the outer part of the elbow. It often results from repetitive motion, especially in activities that require gripping, such as tennis or other racquet sports. While treatment for Tennis Elbow may involve rest, ice packs or warm compresses, and physical therapy, incorporating specific stretches can play a key role in relieving symptoms and preventing future injury. In this article, we will explore the best stretches for alleviating Tennis Elbow discomfort and promoting healing.

Understanding Tennis Elbow

Before diving into the stretches, it’s essential to understand what happens when you develop Tennis Elbow. The condition typically occurs when the tendons and muscles in your forearm become overworked, leading to small tears in the tendon that connects the forearm muscles to the elbow. This causes pain, especially during gripping or wrist movements. While Tennis Elbow is common in athletes, it can also affect individuals who engage in repetitive motions in their daily lives, such as gardeners, painters, or office workers.

Tennis Elbow treatment typically involves a combination of rest, ice therapy, anti-inflammatory medications, and exercises aimed at stretching and strengthening the affected muscles. The following stretches are designed to relieve tension in the forearm and promote better mobility in the elbow joint.

1. Wrist Flexor Stretch

The wrist flexor stretch targets the muscles on the inside of your forearm, which are often involved in Tennis Elbow. Stretching these muscles helps relieve tension and improve flexibility in the elbow and wrist.

How to Perform:

1. Extend your arm in front of you with your palm facing upward.

2. Gently pull your fingers back with your opposite hand until you feel a stretch in your forearm.

3. Hold the stretch for 15–30 seconds, then relax.

4. Repeat 3–5 times on each arm.

This simple stretch helps alleviate tightness in the forearm muscles and promotes greater movement in the wrist and elbow.

2. Wrist Extensor Stretch

The wrist extensor stretch focuses on the muscles on the outside of the forearm, which are typically affected by Tennis Elbow. Stretching these muscles can reduce discomfort and improve mobility in the elbow.

How to Perform:

1. Extend your arm in front of you with your palm facing downward.

2. Use your opposite hand to gently pull your fingers down and towards your body until you feel a stretch in the top of your forearm.

3. Hold for 15–30 seconds, then relax.

4. Repeat 3–5 times on each arm.

This stretch helps reduce tension in the muscles responsible for extending the wrist and fingers, providing relief from Tennis Elbow symptoms.

3. Forearm Pronation and Supination Stretch

This stretch targets both the pronator and supinator muscles in the forearm, which are involved in the twisting motions of the wrist and elbow. These muscles are often strained in individuals with Tennis Elbow, and stretching them can help improve mobility and alleviate pain.

How to Perform:

1. Sit or stand with your elbow bent at a 90-degree angle, keeping your forearm parallel to the ground.

2. Slowly rotate your forearm so your palm faces up (supination) and then rotate it so your palm faces down (pronation).

3. Repeat this movement 10–15 times in each direction.

This stretch improves flexibility in the forearm and can help reduce pain associated with Tennis Elbow.

4. Triceps Stretch

While Tennis Elbow primarily affects the forearm, tightness in the triceps can also contribute to elbow pain. Stretching the triceps can help alleviate tension in the upper arm and improve overall elbow flexibility.

How to Perform:

1. Raise one arm overhead and bend your elbow so that your hand reaches down toward your opposite shoulder blade.

2. Use your other hand to gently press on your bent elbow to deepen the stretch.

3. Hold for 15–30 seconds, then switch arms.

By stretching the triceps, you can relieve additional tension that may be contributing to your Tennis Elbow symptoms.

5. Elbow Flexion Stretch

This stretch focuses on improving the flexibility of the elbow joint and can help reduce stiffness and discomfort.

How to Perform:

1. Extend your arm out in front of you and bend your elbow to a 90-degree angle.

2. Use your opposite hand to gently push your elbow further into the bend, feeling a stretch in your forearm and elbow.

3. Hold for 15–30 seconds, then relax.

4. Repeat 3–5 times on each arm.

This stretch helps to improve range of motion in the elbow, which can be especially helpful if stiffness has developed due to Tennis Elbow.

6. Cross-Body Shoulder Stretch

A well-rounded stretching routine for Tennis Elbow should include stretches for the shoulders as well. Tightness in the shoulder muscles can affect the overall movement of the arm and contribute to elbow discomfort.

How to Perform:

1. Extend one arm out in front of you and then bring it across your body.

2. Use your opposite hand to gently pull your extended arm toward your chest.

3. Hold for 15–30 seconds and repeat 3–5 times on each side.

Stretching the shoulder muscles can help improve overall arm mobility and reduce strain on the elbow.

Conclusion

Incorporating regular stretches into your routine is an effective way to manage Tennis Elbow symptoms and prevent future injury. By stretching the forearm muscles, wrist, triceps, and shoulder, you can reduce tension, improve flexibility, and alleviate discomfort in the elbow joint. If you're dealing with persistent Tennis Elbow symptoms, sport injury treatment may be necessary to address the underlying causes and speed up recovery.

At Affinity Pain Clinic, we specialise in comprehensive Tennis Elbow treatment and sport injury treatment. Our team of experts can help you develop a customised rehabilitation plan to relieve your symptoms and get you back to doing what you love. Contact us today to schedule a consultation and take the next step toward a pain-free future.