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Tennis elbow (lateral epicondylalgia) typically involves pain in the region of the lateral elbow, which is where the common tendon for the wrist extensor muscles attaches. Like other tendon issues, resistance training appears to be helpful in many cases for both reducing painful symptoms and improving the work capacity of the tendon. Here are several strategies that you can try if you are currently experiencing pain in this region.

Wrist Extensor Muscle Stretch: This position stretches the wrist extensor muscles and can help relieve pain and soreness. Perform 2-4 repetitions and hold for 15-30 seconds.

Radial Nerve Mobilization: The radial nerve runs through the extensor compartment of the forearm and may be associated with tennis elbow type pain. The specific movement shown here will put the radial nerve on tension and can be a useful technique for decreasing any nerve sensitivity in the region.

Wrist Extensor Isometric: Start here if your pain is severe. Perform 4-5 repetitions each day and hold the position for 30 to 45 seconds to help ease pain and begin strengthening.

Wrist Extensor Curl: Skip number 3 if you can perform this movement with no more than mild (3/10) pain. Move through the full range of motion, which will work the wrist extensors both concentrically and eccentrically. Shoot for 3 sets of 6-12 repetitions.

Supinator Curl: This exercise will target the supinator muscle, which also attaches at the lateral elbow. Perform 3 sets of 6-12 repetitions.

My book has a more comprehensive tennis elbow program that guides you through three phases of rehab. Click the link below or visit rehabscience.com/book to learn more.

Rehab Science: How to Overcome Pain and Heal from Injury https://a.co/d/gXBdlmC