How to Treat and Rehab Tennis Elbow
Rehabilitate tennis elbow through targeted deep tissue mobilization, eccentric extensor loading, forearm rotational strengthening, and isometric tendon conditioning.
This guide shows how to treat and rehab tennis elbow in 15-20 minutes. Start with perform cross-friction soft tissue release; follow the safety notes and step checkpoints below.
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🧰 Required Tools & Equipment
- ✓ Light dumbbell (1 to 3 lbs)
- ✓ Standard household claw hammer
- ✓ Massage ball or lacrosse ball
- ✓ Flat table or desk surface
📦 Materials & Supplies
- ✓ Thick rubber band or resistance band loop
- ✓ Small hand towel for elbow padding
⚠️ Safety Checkpoints & Warnings
- • Stop immediately if you experience sharp, electric, or tingling sensations traveling down to your fingers.
- • Perform only eccentric (lowering) loading on the wrist extensors; do not violently snap the wrist upward.
- • Do not press massage tools directly onto the bony lateral epicondyle protrusion; focus exclusively on the muscular tissue below it.
📋 Step-by-Step Guide (5 Steps)
Perform Cross-Friction Soft Tissue Release
Sit comfortably with your affected forearm resting on the table, palm facing down. Locate the meaty muscle belly 1 to 2 inches below the bony outer elbow joint using your opposite thumb or a massage ball. Apply moderate downward pressure and slowly shear across the muscle fibers perpendicular to the forearm for 60 to 90 seconds.
- • Opposite thumb or ball pressing firmly into the upper outer forearm muscle belly.
- • Forearm remains flat on table without shoulder hunching or whole-arm shaking.
- • Pressing directly on the bony elbow point rather than the muscular tissue.
- • Rubbing too rapidly instead of applying deep, sustained cross-fiber friction.
Perform Passive Wrist Flexor and Extensor Mobilization
Extend your affected arm straight out in front of you at shoulder height with the elbow locked straight. Use your other hand to gently pull the fingers down and back toward your body until you feel a moderate stretch along the top of the forearm. Hold steady for 30 seconds without bouncing, then flip the palm upward and stretch the underside flexors for 30 seconds.
- • Arm fully extended at elbow level with wrist bent downward at approximately 90 degrees.
- • Opposite hand applying steady traction across the back of the knuckles.
- • Bending the elbow of the stretching arm, which slackens the extensor tendon.
- • Bouncing or aggressively yanking the wrist into extreme flexion.
Perform Two-Up, One-Down Eccentric Wrist Extensions
Rest your forearm flat on the table with your wrist and hand hanging off the edge, holding a 1 to 3 lb dumbbell palm down. Use your non-affected hand to assist lifting the weight up into full wrist extension. Remove the assisting hand and slowly lower the dumbbell downward using only the affected wrist over a full 4-second count; repeat for 10 to 12 repetitions.
- • Forearm flat on the table surface with only the wrist joint flexing over the edge.
- • Opposite hand visibly assisting the upward motion, followed by a slow, smooth 4-second lowering phase.
- • Lifting the weight unassisted with the injured arm, which strains the inflamed tendon.
- • Dropping the weight quickly instead of executing a slow eccentric descent.
Execute Resisted Forearm Pronation and Supination
Sit upright with your forearm resting flat along the table, elbow bent at 90 degrees, holding the bottom of a hammer handle so the heavy head points straight up. Slowly rotate your forearm inward until the hammer head points flat toward the table, then control the rotation back upright and over toward the opposite side. Complete 10 slow, controlled rotations in each direction.
- • Hammer head moving in a wide, smooth arc from 90 degrees vertical down to horizontal on both sides.
- • Forearm remaining anchored to the tabletop without whole-shoulder twisting.
- • Lifting the forearm off the table to use shoulder momentum.
- • Choking up too far or letting the hammer drop uncontrolled past horizontal.
Train Isometric Finger Extension
Wrap a thick rubber band or resistance band loop around the outside of all five fingertips on the affected hand with your fingers pinched together. Slowly expand your fingers outward into a wide open-hand position against the elastic resistance. Hold the expanded position statically for 5 seconds, then slowly return to the starting pinch for 15 total repetitions.
- • Fingers flared wide against the rubber band with equal separation between all digits.
- • Hand held steady in full expansion for a complete 5-second count.
- • Allowing the rubber band to slip off the fingertips during expansion.
- • Snapping fingers closed quickly rather than controlling the return phase.
Credit: inspired by an original tutorial by ATHLEAN-X™ — watch the original on YouTube.
Don’t have everything?
- No Light dumbbell (1 to 3 lbs)? Full 16-20 oz water bottle or a standard canned food item
- No Standard household claw hammer? Heavy wooden kitchen spoon or a lightweight umbrella held by the base
- No Massage ball or lacrosse ball? Tennis ball or direct thumb pressure