Tennis & Golfer’s Elbow: The Exercises That Actually Fix It

Why Your Elbow Hurts — and Why Rest Isn’t Working

Tennis elbow (pain on the outer elbow) and golfer’s elbow (pain on the inner elbow) are both tendon overload problems — the forearm tendons have been loaded more than they were conditioned for, often through gripping, typing, lifting, or racquet and gym work. The instinct is to rest. But tendons that are rested completely tend to stay weak, and the pain comes straight back when you return to activity.

The modern, evidence-based approach is the opposite: load the tendon progressively so it rebuilds capacity.

The At-Home Loading Plan

If it is very painful — start with isometrics

• Hold a light weight with the wrist still for about 30 seconds, 5 times. Isometric holds calm the tendon and let you start loading without flaring it.

The main work — slow eccentrics (daily, light weight or band)

• Tennis (outer) elbow: wrist extension — lower the weight slowly over 3–4 seconds, 3 sets of 15.
• Golfer’s (inner) elbow: wrist flexion — same slow lowering, 3 sets of 15.
• Forearm rotation with a light weight, and grip squeezes on a soft ball — 3 sets of 15.

The slow lowering phase is the part that rebuilds the tendon. Some discomfort during the exercise (up to about 3 out of 10) that settles within a day is acceptable.

Reduce the Trigger — Don’t Eliminate the Arm

Temporarily cut back the gripping tasks that flare it (heavy lifting, long mouse sessions), set up your workstation so the wrist is neutral, and reintroduce load gradually. You do not need to stop using the arm entirely — that slows recovery.

When to Get It Checked

• Numbness, tingling, or weakness in the hand or fingers (possible nerve involvement).
• Pain that seems to travel from the neck rather than stay at the elbow.
• It followed a fall or sudden injury, or there is swelling and bruising.
• No improvement after several weeks of consistent loading.

An online consultation can confirm which tendon is involved, rule out a neck or nerve cause, and send you a graded programme. This is general information, not a diagnosis.