Introduction
Physiotherapy exercises for tennis elbow are often the first step recommended when elbow pain begins to interfere with daily tasks. Whether it’s typing at work, lifting light groceries, or holding a racquet, discomfort in the outer part of the elbow can quickly become frustrating. This pain, linked to a condition called lateral epicondylitis, often stems from repeated stress on the forearm muscles.
Tennis elbow isn’t limited to athletes. Anyone whose job or habits involve gripping or rotating the arm might find themselves dealing with the same strain. The good news is, targeted physiotherapy can help ease that discomfort and build strength where it’s needed. With the right approach, many people recover steadily and return to pain-free movement without needing invasive treatment.
What is a Tennis Elbow?
Tennis elbow is a common condition where the outer part of the elbow becomes sore or tender due to overuse of the forearm muscles. Despite its name, it’s not just caused by playing tennis. Many people develop it from everyday tasks that involve repeated gripping, lifting, or twisting of the wrist and arm.
The tendons that connect the forearm muscles to the elbow’s bony portion are irritated or have tiny tears, which causes the discomfort. It can start off as a mild ache and gradually become more noticeable during simple actions like turning a doorknob or holding a cup of tea.
This condition is also known as lateral epicondylitis. It often affects people between the ages of 30 and 50 but can occur in anyone who puts repeated stress on the elbow.
Why Physiotherapy Works for Tennis Elbow
Physiotherapy addresses both the symptoms and the underlying cause of tennis elbow. These exercises promote blood flow, restore range of motion, and improve tendon strength. More importantly, physiotherapy targets movement patterns and habits that might be contributing to ongoing strain.
Working through a structured exercise plan helps:
- Reduce pain and swelling
- Rebuild the strength of forearm muscles
- Prevent recurrence by improving flexibility and control
Book your appointment with Go Run Go Physio in Melbourne for hands-on support and personalised care tailored to your needs.
When to Start Physiotherapy Exercises
The right time to begin exercises depends on how intense your pain is. In the beginning, rest and mild motions are enough. Once the pain begins to settle, it’s safe to introduce light exercises to support recovery.
You’re usually ready to begin when:
- Pain is no longer sharp or severe
- Daily activities don’t trigger flare-ups
- A physiotherapist has assessed your condition and cleared you
Starting too early or with the wrong movements can worsen your symptoms, so easing in is always recommended.
How Can Physiotherapy for Tennis Elbow Help?
Physiotherapy is one of the most recommended solutions for managing and healing tennis elbow. A trained physiotherapist begins by assessing movement, strength, and posture to find any imbalance. Once these patterns are clear, a tailored plan helps restore function and prevent the issue from returning.
Benefits include:
- Improved joint flexibility
- Stronger grip and wrist control
- Pain reduction without medication
- Education on movement habits and positioning
In many cases, guided therapy leads to a full recovery within a few weeks to months, depending on severity.
Exercises that can help for Tennis Elbow
These movements are designed to ease tension, support healing, and build strength in the forearm. Each one focuses on improving flexibility or muscle control around the elbow joint.
1. Wrist Extension Stretch
Hold your affected arm straight out in front, palm facing down. With your other hand, gently pull the fingers back towards your body until you feel a stretch in your forearm. This loosens tight muscles and relieves pressure on the elbow.
2. Wrist Flexion Stretch
Extend your arm with the palm facing up. Use your other hand to press your fingers downward. This helps relax the inner side of the forearm and reduces tension in the tendons connected to the elbow.
3. Towel Twist
Take a rolled-up towel and hold one end in each hand. Twist the towel slowly as if wringing out water, first in one direction, then the other. This builds strength in the forearm muscles without putting too much stress on the joint.
4. Eccentric Wrist Extension
Sit with your forearm resting on a table, palm facing down, holding a light dumbbell. Lift your wrist slowly, then lower it even more slowly. This movement strengthens the tendon while controlling strain, which is helpful for long-term recovery.
5. Forearm Supination
Hold a light dumbbell upright in your hand, with your elbow at your side. Slowly rotate your forearm so your palm turns upward, then back down. This improves control and reduces the stress that repetitive movements place on the elbow.
What to Avoid During Recovery
Some movements or habits can delay healing or make symptoms worse.
Avoid:
- Lifting heavy weights with poor form
- Repetitive gripping or twisting
- Ignoring pain during exercises
- Sleeping on the affected arm
Adjust your workspace or sports technique if needed. Prevention is part of the solution.
When to See a Physiotherapist
If your pain has lasted more than a few weeks or is worsening despite rest, it’s time to consult a professional.
Signs you need to book an appointment:
- Pain continues during rest
- Grip strength has reduced significantly
- Movement range feels restricted
- Exercises are causing more discomfort than relief
If you’re in Melbourne, physio for tennis elbow is widely accessible, and Go Run Go Physio is one such clinic that supports recovery with guided programmes.
Frequently Asked Questions
Q1. What are the most helpful physio exercises for tennis elbow?
Answer: Wrist extensions, towel squeezes, and resistance band twists are among the most effective when done consistently.
Q2.How often should I perform the exercises?
Answer: Start with once a day for low-resistance movements. Increase frequency based on your physiotherapist’s advice.
Q3.How long does it take to see improvement?
Answer: With consistent effort, many people notice progress within four to six weeks.
Q4.Can massage therapy help tennis elbow?
Answer: It can support blood flow and reduce muscle tension, especially when combined with exercise.
Q5.What does a physiotherapist do for tennis elbow?
Answer: They provide assessments, personalised exercises, education, and hands-on care like mobilisation.
Conclusion
Tennis elbow can affect anyone, not just athletes. It often begins quietly and worsens with repetitive use of the forearm and wrist. Physiotherapy offers a safe, effective way to manage symptoms and recover full function. By staying consistent with specific movements, adjusting poor habits, and getting the right support, most people regain comfort and confidence in their everyday activities.
If you’re in Melbourne and looking for practical, personalised help, consider reaching out to Go Run Go Physio. Professional care, combined with informed self-management, makes all the difference.