Tennis elbow is one of the most common injuries among tennis players and active individuals. The pain and discomfort it causes can make even simple daily tasks difficult. However, the good news is that tennis elbow can be treated and prevented with the right exercises. But how often should you do tennis elbow exercises to ensure recovery without overdoing it?
In this article, we’ll dive into the recommended frequency for tennis elbow exercises, how to approach your recovery, and why consistency is key for getting back to full strength.
1. Understanding Tennis Elbow: What It Is and Why Exercises Help
What is Tennis Elbow?
Tennis elbow, medically known as lateral epicondylitis, is an overuse injury that affects the tendons on the outer side of the elbow. It happens when these tendons become irritated or inflamed, usually due to repetitive motions, like hitting a tennis ball. Although it’s common among tennis players, anyone who performs repetitive tasks with their arms—like painting, typing, or lifting—can develop tennis elbow.
The primary symptom of tennis elbow is pain and tenderness on the outside of the elbow, which may extend into the forearm and wrist. The pain often worsens when you grip, twist, or lift objects.
Why Exercises Are Important for Recovery
Tennis elbow exercises are designed to strengthen the muscles and tendons around the elbow, improve flexibility, and relieve tension. These exercises help reduce inflammation and promote healing by increasing blood flow to the affected area. They also reduce the risk of the injury coming back by improving the strength and resilience of the elbow joint.
2. How Often Should You Do Tennis Elbow Exercises?
General Recommendations
When it comes to tennis elbow exercises, consistency is key, but overdoing it can cause further strain. The general guideline is to perform exercises for tennis elbow 2 to 3 times a week. This frequency allows you to work the muscles and tendons enough to promote healing without overloading them.
Start Slowly and Progress Gradually
If you’re just beginning your recovery, you should start with gentle exercises and gradually increase the intensity and frequency as you build strength and flexibility. Initially, you might do exercises 2 to 3 times a week, allowing your elbow to rest between sessions. As your symptoms improve, you can begin doing the exercises more often or add more advanced moves to challenge your muscles.
3. Types of Tennis Elbow Exercises
Stretching and Flexibility Exercises
One of the first steps in recovery is improving the flexibility of the muscles in the forearm. Gentle stretching helps relieve tightness and increases range of motion. Here are a couple of stretches to include in your routine:
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Wrist Extensor Stretch: Extend your arm in front of you with your palm facing downward. With your other hand, gently pull back on your fingers to stretch the muscles on the top of your forearm. Hold for 20–30 seconds and repeat 2–3 times.
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Wrist Flexor Stretch: Extend your arm with your palm facing upward. With your other hand, gently pull back on your fingers to stretch the muscles on the underside of your forearm. Hold for 20–30 seconds and repeat 2–3 times.
Strengthening Exercises
Once the pain begins to subside, strengthening exercises are important to rebuild the strength of your elbow and forearm muscles. These exercises help prevent the injury from reoccurring by improving muscle support. Here are a few options:
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Eccentric Wrist Curls: Hold a light dumbbell in your hand with your palm facing up. Rest your forearm on a table with your wrist hanging off the edge. Slowly lower the weight and then raise it back up with the other hand. This exercise focuses on lengthening the muscle and tendon, which can be very effective for tennis elbow.
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Reverse Wrist Curls: This exercise is similar to the eccentric wrist curl, but with your palm facing down. Slowly lower the weight and raise it back up. This strengthens the muscles on the opposite side of your forearm.
Isometric Exercises
Isometric exercises can be great for early recovery, as they help strengthen the muscles without causing further strain. One simple exercise is holding a dumbbell in a fixed position for a period of time, targeting the muscles around the elbow without movement.
4. How to Know If You’re Doing Enough
Listen to Your Body
While consistency is important, pain is not progress. If you experience sharp or worsening pain while doing exercises, it’s essential to back off. Tennis elbow exercises should feel like a gentle stretch or mild strengthening, not a painful experience. If you notice that certain movements aggravate your symptoms, reduce the intensity or frequency of your exercises.
Track Your Progress
It’s a good idea to keep track of your progress. You should start noticing small improvements after a few weeks of regular exercise—less pain, more flexibility, and an increased ability to move your arm. If you feel you’ve plateaued, consider talking to a physical therapist to adjust your routine or add new exercises.
5. Rest and Recovery: Don’t Overdo It
The Importance of Rest
Rest is just as important as exercise when it comes to recovering from tennis elbow. You should give your elbow time to heal by taking breaks between exercise sessions. Rest days allow your muscles and tendons to repair and rebuild, preventing further injury.
Active Recovery and Modifications
If you feel the need to take a break from tennis elbow exercises, consider doing active recovery activities that are gentle on your arm. Walking, swimming, or biking can keep you active without putting too much strain on your elbow. Always avoid activities that require heavy lifting or repetitive arm movements until your elbow has fully recovered.
6. Prevention: Keeping Tennis Elbow at Bay
Once you’ve recovered, it’s important to continue doing tennis elbow exercises as part of your routine to prevent future injuries. Strengthening the forearm muscles and maintaining flexibility can reduce the risk of strain from repetitive movements. If you play tennis or engage in activities that put stress on your elbow, always take time for warm-up stretches and strengthening exercises to protect your elbow.
Conclusion
So, how often should you do tennis elbow exercises? Ideally, 2 to 3 times a week to allow for proper healing and recovery. Consistency, gentle progression, and listening to your body are key to successfully managing and recovering from tennis elbow. If you’re patient and stick to your exercise routine, you can get back to feeling better, whether you’re playing tennis again or simply using your arm without discomfort.
Remember, if the pain persists or worsens, it’s always best to consult with a healthcare professional to ensure you’re on the right path to recovery.
Do you struggle with tennis elbow? Share your experiences with us in the comments below! Have any specific exercises worked for you, or are there any questions you have about managing the injury? Let’s talk recovery and prevention!
