Tennis elbow, also known as lateral epicondylitis, is a painful condition in which the outside part of the elbow becomes tender or sore. This is caused by repeating the same strenuous motions (such as playing tennis, hence the name!) repeatedly, which overuses the tendons and muscles of the forearm.Discontinuing the activity and resting the area can help the condition to fix itself, and it will generally go away by itself if you do this. On the other hand, continuing the activity worsens it, sometimes to the extent that surgery is needed, so listen to your body’s cues and give it what it needs! Chiropractic manipulation is also often very effective for tennis elbow patients, as are various exercises targeted to tennis elbow sufferers, which should be started once the initial pain has settled down.

So what are some of the best exercises that you can do to reduce tennis elbow ?

Here’s some great examples of stretching and strengthening exercises that you can do to help you to be pain-free again.

1. Use a light dumbbell, weighing up to 2kg, or a tin can. Sit down in an armchair, and rest your forearm on the armrest as you hold the weight with your palm facing downwards. Slowly drop your wrist, and then lift it and extend back to the position in which you started. Repeat this 10 times, three times a day, every second day.

2. Raise the arm to approximately 90 degrees out in front of your body, parallel to the floor. Turn your hand to point your thumb downwards, as if you were pouring a glass of water. Bend your wrist, and use the other arm to grab the fingers of that hand. Pull your fingers slowly so that you can increase the stretch. Hold for 30 seconds, at least twice a day, every second day.

3. Sit down in a chair, and grip a rubber ball in your hand. Squeeze for 3 seconds, and then release. Repeat 10 times, twice a day, every second day, increasing your squeeze time as you go.

4. Hold the light dumbbell in your hand, pointing your thumb upwards. Move your wrist up and down as if you were hammering in a nail. All motion should be happening at the wrist.

5. Massage the affected area. Use two fingers on the painful elbow, with firm pressure. Rub for approximately 5 minutes.

6. Pretend you are drawing a sword from its sheath. Start with your thumb facing downwards, and have it facing upwards by the end of the exercise. Lift your arm out and up, towards the ceiling. Repeat ten times, three times a day, every second day.

7. Stand up straight, and then lower your arm to one side. Bend the arm slowly upwards until your hand touches your shoulder. Hold up till 30 seconds, and repeat 10 times.

This type of simple self-help treatment will usually clear up tennis elbow by itself within a couple of weeks, along with well-needed rest. However, if you are finding that your pain is continuing, then please see a doctor as soon as possible. Of course, you’ll also need to look into what caused the tennis elbow in the first place and whether you could be doing the action in a way that minimizes the chances that the pains of tennis elbow will trouble you again in the future.

You’ve only got the one body, and it has to last in good condition for a long time, so it’s important to take the time to prioritize your health!