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While tennis elbow is named after an actual tennis injury, it can happen to anyone who overuses their wrists and arms, says Marshall Weber, CPT.
Tennis elbow causes pain and decreased grip strength. But according to Shannon Leggett, PT, these arm and wrist stretches can help.
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Leggett suggests taking stretch breaks throughout the day to prevent overuse injuries. Try this one for tennis elbow.
- Interlace hands behind your back.
- Push your hands down.
- Hold for 30 seconds.
- Repeat 3 times a day.
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Leggett recommends this move to relieve painful radial nerve irritation related to tennis elbow.
- Make a fist, flex wrist.
- Internally rotate arm.
- Tilt head to opposite side.
- Hold 10 seconds.
- Repeat 10x once a day.
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Trainer Jody Braverman says stretching and strengthening your arms can help prevent tennis elbow.
- Extend one arm, palm down.
- Slowly bend wrist, back of hand comes toward you.
- With other hand, gently pull fingers back.
- Hold 15 seconds.
- Do 3x a day.
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Physical therapist Dr. Matthew Cooper recommends this wrist stretch.
- Put the affected arm out in front of you.
- Flex wrist down.
- Rotate arm so fingers point to the outside.
- Use other hand to help bend wrist further.
- Hold for a few seconds.
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Trainer TJ Mentus suggests this simple stretch to relieve inflammation.
- Spread all your fingers as far apart as you can.
- Bring them back together.
- Repeat 10 times for 3 sets.
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Mentus recommends doing this stretch throughout the day.
- Hold palm out facing up with elbow at 90-degree angle.
- Rotate palm to face down and hold for 5 seconds.
- Rotate palm up again and hold 5 seconds.
- Repeat for 10 total times and 3 sets.
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Certified personal trainer Jake Dickson suggests this move.
- Grab either end of a rolled-up towel.
- As if wringing out water, twist the towel by moving your hands in different directions.
- Twist 10x one way, then 10x the other.
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Dickson says this motion will strengthen and stretch your wrists and forearms.
- Roll up a towel or sock, or grab a tennis ball.
- Place it in the palm of your hand.
- Squeeze by slowly tightening fingers around ball.
- Squeeze for 10 seconds.
- Repeat 10x.