Tennis Elbow: exercise plan

Tendons love load, just not all at once. Start gentle, build up slowly, and your elbow will thank you in a couple of months (it won’t say it out loud).

Your exercises

1. Wrist extension hold (isometric)Rest your forearm on a table, palm down, wrist over the edge. Push the back of your hand up into your other hand (or hold a light weight still) at a firm but tolerable effort. Progress by pushing harder or holding a heavier weight.5 holds of 30–45 seconds, once a day
2. Heavy slow wrist extensionForearm on a table, palm down, holding a dumbbell or water bottle. Lift the wrist up over 3 seconds and lower over 3 seconds. Use your other hand to help lift if needed at first. Progress by adding weight.3 sets of 15, every second day
3. Slow lowering (eccentric)Same position. Use your other hand to lift the weight up, then lower it slowly on its own over 4–5 seconds. Start with a light weight; add weight once it’s easy.3 sets of 15, every second day
4. Grip squeezeSqueeze a soft ball, rolled towel or putty with your elbow straight. Start at half effort; progress to a firmer ball or longer holds.3 sets of 10 (5-second holds), every second day
5. Forearm rotationHold a hammer or bottle by one end, elbow bent at your side. Slowly turn palm up then palm down. Progress by holding further from the heavy end.3 sets of 10, every second day
6. Shoulder and upper-back rowPull a resistance band towards your ribs, squeezing your shoulder blades together. Progress with a stronger band.3 sets of 12, every second day

Load tips: lift with your palm up, use both hands, take breaks from mouse work and repetitive gripping, and use thicker handles.

Stop and see your GP or physio if

• Pain is getting worse over 2 weeks despite dropping back a level
• Numbness, tingling or weakness in your hand
• Neck pain spreading down your arm
• A hot, red, swollen elbow, or fever (same day)
• Pain that started after a fall or injury

Want a supervised program?

A physio can tailor the load, check your technique and add hands-on treatment, which works better than exercise alone for some people. An exercise physiologist can help with workplace and gym loading. If you have a chronic condition, ask your GP about a GP Chronic Condition Management Plan (GPCCMP): it gives a Medicare rebate for up to 5 allied health visits a year (physio, exercise physiologist or podiatrist).

Evidence and more information

• JOSPT 2022: Lateral elbow pain clinical practice guideline
• Coombes et al, JAMA 2013: steroid injection and physiotherapy trial

Reviewed 29 October 2026. General education, not personal medical advice. Everyone is different, so check with your GP or physio if you’re unsure an exercise suits you.

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