Understanding Tennis Elbow and How to Treat It at Home

Tennis elbow, or lateral epicondylitis, is a common overuse injury that affects the outer part of the elbow. Despite the name, you don’t need to play tennis to get it—it often develops from repetitive movements in daily life or work, such as typing, painting, or using tools.

What Causes Tennis Elbow?

The condition is caused by inflammation or microtears in the tendons that attach to the lateral epicondyle of the elbow—particularly the extensor muscles that help you lift your wrist and fingers. Repetitive strain leads to pain, tenderness, and sometimes weakness.

Common Symptoms:

• Pain or burning on the outside of the elbow

• Weak grip strength

• Discomfort that worsens with wrist or hand movements

Stretch and Strengthen: A Simple At-Home Routine

In the video below, you’ll find two effective exercises to help manage and recover from tennis elbow:

1. Forearm Extensor StretchThis stretch helps relieve tension in the forearm muscles that often become tight and overworked with repetitive use. Hold your arm out straight, palm facing down, and gently pull your fingers back with the other hand until you feel a stretch along the top of the forearm.

2. Theraband Finger Extension ExerciseThis strengthening exercise targets the extensor muscles in the forearm by focusing on finger and wrist extension. To do it, loop a theraband around your fingers (or use a rubber band if you don’t have one), and slowly spread your fingers apart against the resistance. Hold briefly, then return to the starting position. This helps build strength in the muscles that are often weak or overloaded in tennis elbow.

Tips for Doing These Exercises:

• Perform each exercise slowly and with control

• Aim for 2–3 sets of 10–15 repetitions

• Do them daily or every other day, depending on your tolerance

• Stop if you feel sharp pain, but mild discomfort is okay

When to Seek Professional Help

If pain persists beyond a few weeks, or if it limits your ability to function, it’s worth seeing a physical therapist or doctor for further evaluation. You might benefit from hands-on therapy, ergonomic adjustments, or other modalities.

Final Thoughts

Tennis elbow can be a painful and limiting condition, but most people improve with conservative care. These two simple exercises—a stretch and a targeted strengthening move using a theraband—can help reduce pain and restore function, all from the comfort of your home.

Check out the video to follow along with the exercises and start your recovery today.