Tennis elbow and golfer's elbow can be incredibly painful. Many people try unsuccessfully for months or years to treat them.
However with the right treatment you can get relief faster. Watch the video below to learn golfer's elbow and tennis elbow exercises that actually work.
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Table of Contents
- Understanding Tennis Elbow and Golfer's Elbow
- Why Traditional Treatments Often Fail
- Progressive Tendon Training
- Tennis Elbow Exercises
- Golfer's Elbow Exercises
- Pronation and Supination Exercises
- Tips for Success
Understanding Tennis Elbow and Golfer's Elbow
Tennis elbow causes pain on the outside of the elbow (lateral epicondyle), while golfer's elbow affects the inside (medial epicondyle). These conditions are often mislabeled as inflammatory, but they are typically non-inflammatory tendon overuse problems.
Why Traditional Treatments Often Fail
Ice, corticosteroid injections, and other anti-inflammatory treatments may not work because these conditions involve chronic tendon overload, not inflammation. Recovery requires gradually increasing the tendon’s work capacity.
Progressive Tendon Training
Using progressive resistance, like FitBast flexible bars, helps build tendon strength. Resistance levels range from 6 lb to 25 lb. Start light and gradually progress as your tendon tolerance improves.
Tennis Elbow Exercises
For tennis elbow, focus on wrist extensors (outside of the elbow). Start by holding a light bar and raising your wrist into extension. Perform high repetitions—aim for 100 to 200 reps per day to increase blood flow and tendon oxygenation.
Once comfortable, add resistance by twisting the bar upward and controlling the movement on the way down. Avoid letting the bar snap back.
Golfer's Elbow Exercises
For golfer's elbow, work the wrist flexors (inside of the elbow). Flip your palm up and lift the bar slowly, performing controlled repetitions. Again, aim for high reps—100 to 200 per day.
Progress to twisting the bar gradually to increase resistance while keeping movements controlled.
Pronation and Supination Exercises
Forearm muscles also rotate the hand. Supination (palm up) targets tennis elbow; pronation (palm down) targets golfer's elbow. Keep elbows fixed and use your forearms to bend the bar. Perform controlled, high-repetition sets for best results.
Tips for Success
- Start with low resistance and gradually increase as tolerated.
- Focus on high repetitions to improve blood flow and tendon strength.
- Control movements on both the lifting and lowering phases.
- Consistency is key—perform exercises daily for the best results.
These tennis elbow exercises are simple, effective, and can be done at home. Use progressive resistance to safely strengthen your elbow and reduce pain over time.
Need Help for Tennis Elbow or Golfer's Elbow?
If you live in the St. Louis area and need help to relieve tennis elbow or golfer's elbow, tap the button below to request an appointment.