Top Five Elbow Exercises to Help Heal Tendonitis

It is important to note that elbow tendonitis can be related to other areas in the body.  Such as issues at the wrist or shoulder or the opposite side of the body such as the knee.  It is beneficial to seek individual help for you issue from a qualified healthcare provider.

Below are five elbow exercises that can help rehab elbow tendonitis. Exercise is beneficial, but it is important to start with the appropriate load and intensity and progress gradually to higher weight and more repetitions.  This will help avoid exacerbating the condition. If you experience severe pain or discomfort during any exercises, stop immediately and consult with a healthcare professional for your own personalized therapy.

1. Eccentric Wrist Extension Exercise:
   • A study in 2006 found that eccentric exercises were effective in reducing pain and improving function in patients with lateral elbow tendinopathy. (Bisset et. al. https://pubmed.ncbi.nlm.nih.gov/17095361/)
   • Eccentric exercises involve lengthening a muscle under tension. For example, wrist extension exercises would require slowly lowering a weight (eg. Dumbbell) with the affected hand from a fully flexed wrist position to a neutral position. 
   • Perform 2-3 sets, of 10-15 repetitions once day. If this seems easy, try twice a day.

2. Forearm Pronation-Supination:
   • A study in 2005 demonstrated the effectiveness of forearm muscle exercises in reducing pain and improving grip strength in patients with chronic lateral epicondylitis (Struijs et al. https://pubmed.ncbi.nlm.nih.gov/16002396/).
   • Pronation and supination exercises can help improve strength and endurance in the forearm muscles. This can help alleviate strain on injured muscles and tendons.
   • Hold a dumbbell with your affected hand and rotate your forearm to move from a palm-up position (supinations – like a soup bowl) to a palm-down position (pronation).
   • Perform 2-3 sets of 10-15 reps, once a day.

3. Isometric Wrist Extension:
   • A randomized controlled trial by Stasinopoulos and Johnson in 2007 showed that isometric exercises were effective in reducing pain and improving function in patients with chronic lateral epicondylitis. (https://pubmed.ncbi.nlm.nih.gov/17846064)
   • This exercise involves muscle contraction without joint movement. Isometric wrist extension exercises can help strengthen the extensor muscles of the forearm without putting excessive stress on the tendons.
   • Press your affected hand against a stable surface (eg. wall, table) with your wrist in a neutral position.
   • Hold the contraction for 30 seconds and repeat 2-3 times. Perform it once a day. If it seems too easy, try twice a day.

4. Flexbar Tyler Twist Exercise:
   • A randomized control trial by Murray et al in 2017 demonstrated the benefits of the Flexbar Tyler Twist exercise. It helped to reduce pain and improve grip strength in people with tennis elbow. (https://pubmed.ncbi.nlm.nih.gov/28498225/)
   • Hold a Flexbar (a specialized rubber bar) with both hands and twist it with the affected wrist in a controlled manner.
   • Perform 2-3 sets of 10-15 reps daily.

5. Active Range of Motion Exercise:
   • A study in 2003 (Smidt et al.) found that active range of motion exercises were effective in reducing pain and improving function in patients with chronic tennis elbow. (https://pubmed.ncbi.nlm.nih.gov/14523949/)
   • Gentle active range of motion exercises are good to help improve blood flow and maintain joint mobility.
   • Perform wrist flexion and extension movements, as well as pronation and supination.
   • Do 10-15 repetitions twice daily.