The essential exercises for a home rehabilitation program for tennis or golfer's elbow include stretching and strengthening to improve flexibility and range of motion, and to reduce forces on the affected tendon. Slow, passive stretching exercises and gentle strengthening exercises can be started right away.

Stretching. To stretch the muscles on the top of the forearm, extend the elbow with the palm facing the floor, and use your other hand to pull the hand down toward the inside of your forearm. (If this is painful, try performing the maneuver with the elbow bent.) To stretch the muscles on the underside of the forearm, turn the palm toward the ceiling and with your other hand pull the hand down toward the floor. Hold each stretch for 20 to 30 seconds, then relax and repeat as many times as possible within 5 minutes. Perform these stretches twice a day during rehabilitation, in addition to before and after any sports activity that involves the elbow.

Strengthening. Strengthening exercises begin with wrist curls, starting with 1-pound weights. To strengthen the top forearm muscles, bend the elbow with your palm facing the floor. Curl your wrist toward the ceiling, hold the position for 10 to 15 seconds, then relax the wrist. To strengthen the muscles on the underside, turn the palm toward the ceiling and again raise the weight and hold. For both maneuvers, perform three sets of 10 curls once a day every day.

Other elbow muscles (pronator and supinator muscles) should also be strengthened by holding the weight with the elbow flexed 90° and twisting clockwise and counterclockwise. Do three sets of 10 once a day.

This exercise is especially important for those who have golfer's elbow.

To strengthen additional forearm muscles (digital extensor muscles), place a heavy rubber band over the tips of all the fingers as they are held together and stretch the fingers outward against it. Start with three sets of 10 once a day, then progress to several sessions a day. The activity can easily be done at a desk or while talking on the telephone.

This information is not intended as a substitute for medical treatment. Before starting an exercise program, consult your physician.

Should you have any additional questions, please do not hesitate to contact our office. We will be more than happy to answer any questions you may have.

Phone: (503) 885-8008