If you’re dealing with pain on the outside of your elbow after playing tennis or training, you’re likely experiencing tennis elbow. It’s a common issue, especially for players who play regularly or combine tennis with gym training.
The good news is that in most cases, it can be improved with the right exercises and a few simple adjustments.
The quick answer
To stop tennis elbow, focus on:
- strengthening the forearm muscles
- reducing excessive strain
- improving technique and load management
- using targeted rehab exercises
Consistency is key – quick fixes rarely work, but the right approach over a few weeks can make a big difference.
What causes tennis elbow
Tennis elbow is usually caused by overuse of the forearm muscles, particularly from repetitive gripping and wrist extension.
Common causes include:
- poor technique
- gripping the racket too tightly
- sudden increases in playing volume
- combining tennis with heavy gym work
If you’re also doing strength training, it’s worth making sure your overall routine is balanced, for example with something like a
👉 tennis workout plan for beginners
Exercises that actually help
1. Eccentric wrist extensions
This is one of the most effective exercises for tennis elbow.
How to do it:
- hold a light dumbbell
- use your other hand to lift the weight up
- slowly lower it down using the affected arm
Focus on slow, controlled movement.
2. Wrist flexion and extension
Light resistance exercises help rebuild strength in the forearm.
Use:
- light dumbbells
- resistance bands
Keep the movement controlled and pain-free.
3. Forearm pronation and supination
This helps strengthen the rotational muscles of the forearm.
- hold a light weight
- rotate your wrist slowly
- control the movement throughout
4. Grip strengthening (with caution)
Grip work can help, but should be introduced gradually.
Try:
- light grip trainers
- squeezing a soft ball
Avoid pushing into pain.
Adjust your training
Exercises alone won’t fix the issue if the cause is still there.
Make sure to:
- reduce volume temporarily
- avoid overloading the forearm
- check your technique
If you’re using resistance bands or other equipment, make sure you’re not overdoing it
👉 best resistance bands for tennis training
Preventing it coming back
Once the pain improves, focus on preventing it from returning.
Key areas:
- gradual progression in training
- good warm-ups
- balanced strength work
Including regular upper body and core training can also help support your game
👉 core exercises for tennis players
Final thoughts
Tennis elbow can be frustrating, but it’s usually manageable with the right approach. Focus on controlled strengthening, reduce unnecessary strain, and be consistent with your rehab work.
Most players start to see improvement within a few weeks if they stick to it.
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