What is Tennis Elbow?
Tennis elbow is the common name for pain near the side of your elbow, where the tendons of your forearm muscles attach to the bony knob on the outside of the elbow. The pain may spread into your forearm and even your wrist. It may hurt when you extend your wrist (bend it back), make a fist, straighten your fingers, or try to grip objects, such as a coffee cup. Your forearm may also be weakened.

Tennis Elbow Stretches
Stretching the muscles on the top of your forearm that bend the fingers and wrist back can be helpful.

Phase 1
In the early period of healing, and to warm up for the stretch below, do this gentle stretch: Hold your arm straight out in front or to the side of you, with elbow and wrist straight (or as straight as you can without causing yourself pain. Hold the stretch for 20-30 seconds; relax and repeat 5-10 times at least twice a day.

Phase 2
When you lose a sense of "stretch" with this exercise, move to this more demanding stretch. Straighten your arm out and with the opposite hand, push or pull the palm of your hand down, so that you feel a comfortable stretch across the top of the forearm. Back off or stop completely if stretching causes you pain.

Hold the stretch for ten to fifteen seconds and release. Repeat four to five times a day.

Mobilizations for Anytime
You can also increase flexibility and strength by mobilizing your wrist with gentle and frequent bending, straightening and rotation. Do this gently--no pain--but many times a day.

Remember: Do not do any of these tennis elbow stretches or exercises if they conflict with the advice of your doctor, chiropractor, or physical therapist, and don't continue doing them if they make you feel worse.

Additional Effective Self-Care Ideas for Tennis Elbow
Learn additional highly effective self-care remedies for tennis elbow at my main tennis elbow page.

When to See a Doctor
You should see your doctor if the pain persists for over a week in spite of self-treatment. See your medical doctor immediately if you can't bend your elbow; your elbow is hot, swollen, and you have a fever; if your elbow looks mis-shapen; or if you think you may have broken a bone or have an infection in your arm.

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