Elbow tendinitis exercises: 7 moves to speed up your recovery

Are you part of the 1-3% of the population experiencing elbow pain and tenderness? Elbow tendinitis is a condition that could be causing your  elbow pain. This pain comes from inflammation of the elbow tendons from microtears that are often caused by specific, recurring wrist and hand movements and overuse. 

Elbow tendinitis can impact anyone engaging in repetitive activities requiring gripping and wrist extension including, but not limited to: 

• Sports (tennis, golf, kayaking)

• Outdoor hobbies (gardening)

• Computer use

• Manual labor (construction work)

If you have elbow tendinitis, you may experience any and or all of the following:

• Difficulty sleeping

• Partial or complete inability to use your hand

• Reduced wrist mobility

• Anxiety caused by your loss of mobility or pain

• Depression triggered by mental response to elbow tendinitis symptoms and the limitations they can cause

Fortunately, physical therapy can help address the physical symptoms and root causes of elbow tendinitis.

What kind of treatment is available for elbow tendinitis?

For those living with chronic elbow pain, it may feel as though you are limited and can no longer enjoy your favorite activities. The good news is that there are treatments that can help you manage and reduce your pain. 

Oftentimes, elbow tendinitis can be managed and controlled without undergoing invasive, surgical treatment or even periodic injections. While targeted injections are one of many available options for pain management, some studies have shown that this form of intervention provides only temporary relief to the affected area. 

Implementing lifestyle and work modifications to limit movement in the elbow is a good start to pain management. However, if your goal is to curb the pain and gain back your mobility through a thoughtful and tailored approach, physical therapy can help. 

Benefits of physical therapy and 7 exercises to try

Physical therapy can offer a wide variety of options to treat your elbow tendinitis. Physical therapy plans are also customizable so they can meet you where you are in regards to current mobility and needs. 

A physical therapist will start by evaluating your current condition. This evaluation helps them better understand:

• Your condition and how it is affecting you

• The types of physical therapy that may be most helpful for you  

• The length of time your physical therapy may last 

Therapeutic exercises that are often used to treat elbow tendinitis

One of the most common physical therapy treatments used for elbow tendinitis is an exercise program consisting of low impact stretching and strength-based exercises. These exercises can provide benefits like improved elbow mobility, decreased pain and a reduced risk of future elbow tendinitis. 

2 PT stretching exercises

Both stretching exercises below are often performed multiple times per day for up to several weeks, at the discretion of the physical therapist. These activities are important prior to engaging in activities that require gripping and during recovery. 

Neither of these exercises require equipment and are helpful low-impact stretching techniques. 

• Wrist extensions 

Straighten the affected arm out in front of you and gently bend your wrist back with your opposite hand, slightly pushing your palm toward you until you feel your inner forearm begin to stretch (be careful not to strain). After holding for several seconds, perform the stretch on your other arm. Repeat as directed. 

• Wrist flexions 

Straighten the affected arm out in front of you with your palm, wrist and fingers pointing down. Gently pull your hand back toward the bottom of your forearm with your opposite hand, until you feel your outer forearm begin to stretch (be careful not to strain). After holding for several seconds, perform the stretch on your other arm. Repeat as directed. 

5 PT strengthening exercises

The first 3 strengthening exercises require working in stages to help prevent reinjury and restrengthen the muscle. In each stage, you should slowly increase the weight of the dumbbell or exercise band you’re using to provide resistance, and reduce overall elbow support. For example, the first stage uses a 1 lb. dumbbell and the elbow is positioned at a 90 degree angle, the forearm resting on a table with the wrist at the table’s edge, allowing maximum support. 

• Wrist extensions with resistance 

Start with your forearm and palm facing down and the weight or resistance band firmly gripped in your hand. Slowly bend your wrist up as far as you can and hold for one count, then lower over three counts. Repeat as directed. 

• Wrist flexion with resistance 

Begin with your forearm and palm facing up and the weight or resistance band firmly gripped in your hand. Slowly bend your wrist up as far as possible and hold up for one count, then slowly lower over three counts. Think of this exercise as a curl for your wrist. Repeat as directed.

• Forearm twists 

Start with your palm and forearm facing your other hand and the weight grasped firmly in your hand. Slowly rotate your hand from the starting position until your palm is facing up, then slowly return to the start position, before rotating your hand until your palm is facing down. Repeat as directed. 

• Stress ball squeeze 

Place a resistance ball into the palm of your hand and squeeze with all five fingers. Repeat as directed.

• Finger stretch 

Place a resistance band or rubber band over four of your fingers (excluding thumb). Slowly  separate your fingers, hold for a few seconds, and then slowly allow your fingers to move back together. Repeat as directed. 

Depending on your recovery plan, a physical therapist will modify these exercises as needed and may even recommend additional physical therapy techniques to help support your elbow. Other methods of care can also include trigger point therapy, myofascial release and dry needling.

Ready to take steps to treat elbow tendinitis? KC Rehab is here for you. 

Here at KC Rehab, we understand that your road to recovery is unique to you. In order to feel your best, our certified staff will work hard to create a plan that meets your needs. We offer a variety of services to ensure all appropriate techniques are considered. 

Contact our team today for more information or to schedule an initial appointment.