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3 Exercises To Relieve Tennis Elbow Pain.

Updated: Aug 5, 2023

As a tennis and golf player, I spent years playing without a proper warm-up or stretching routine, and today I'm paying the price. I was diagnosed with shoulder tendinitis and a slight dislocation of the clavicle. My family's heirloom hemp CBD cream recipe for pain was a gift from god to help me have some everyday life without pain or discomfort. Tennis elbow, called lateral elbow epicondylitis, refers to inflammation in the elbow and wrist tendons. The tendons between the forearm muscles and the elbow's outer part become inflamed. Consequence: the elbow becomes tender and painful.

Paddle tennis player adjusting his elbow protection sleeve
Forehand or Backswing, No Elbow Pain Should Swing In!

This lesion appears when the elbow is subjected to extreme intensity. Generally, this inflammation concerns athletes; however, it is not just athletes who can suffer from it. Any activity that continuously strains the elbow can lead to lateral elbow epicondylitis.

Although this lesion requires a physiotherapist or even a severe surgeon, it is still possible to use natural remedies as first aid.


If you are prone to elbow tendonitis, these exercises recommended by chiropractors will help prevent painful episodes. They have to be done when you are not in pain. (Ice will help stop the inflammation.) Resting the joint for a few days is the best thing to do with elbow pain. And to prevent the onset of new painful episodes, increasing the strength of the forearm muscles may be a solution.


1. STRETCH THE FLEXIBLE WRIST MUSCLES

Hold the painful arm straight out before you, palm facing up. Use the other hand to press the fingers of the hand. Bend your wrist backward as you do this until you feel the stretch inside your forearm. Hold the position for 15 seconds before releasing. Repeat 3 to 5 times in a row, up to three times daily.


Illustration of a man stretching his wrist and fingers
STRENGTHEN ALL THE MUSCLES OF THE WRIST

2. STRETCH THE ELBOW AND WRIST MUSCLES

Keep your arm straight out in front of you, your palm facing down, and your wrist flexible. Use the other hand to press on the back of the hand of the painful arm. Bend your wrist forward until you feel the stretch outside your forearm. Hold the position for 15 seconds. Repeat 3 to 5 times in a row, up to three times daily.


3. STRENGTHEN ALL THE MUSCLES OF THE WRIST

Sit on a chair. On the one hand, take a 500 g dumbbell or, failing that, a small 50 cl bottle of water. Rest the forearm on your thigh so the wrist and hand do not rest on it. Hold the dumbbell in your hand, palm up. Gently lift your hand and then lower it just as slowly. Your forearm rests on your thigh throughout this exercise, during which your wrist bends back and forth. Repeat ten times.

illustration of a man exercising low impact wrist exercise
5 min everyday will give you quick results

Note: Performing these exercises to stretch the arm muscles properly also limits the risk of injury in the event of significant effort.


Additional Advice

1- Warm up and stretch to protect your muscle capital before a race or a match.

2- Do not forget a water bottle to hydrate yourself well to evacuate metabolic waste during the effort.

3- Choose sports shoes, a bike, or a snowshoe according to your morphology.

4- Try to limit repeated movements.

5- Do not carry a heavy bag on one shoulder.

6- Hot and cold therapy will help

7- For thousands of years, Acupuncture help with pain relieve

8- Use Prehemptive best CBD cream for pain

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