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Isolation exercises for tennis elbow

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  • Isolation exercises for tennis elbow

    I've had on and off tennis elbow for the last two years, nothing debilitating but it can be an annoyance. It like to pop up in everything that isn't tennis. Do you have any suggestions for isolation exercises? It feels like it just needs some mild stress to build it back up but haven't found anything more targeted from my searching.

  • #2
    Wrist extensions and wrist supination (palm down to palm up) with a dumbbell.

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    • #3
      Have you read our content on tendinopathy? You may also have more luck searching "lateral elbow pain" in the forum as a I know we have had individuals with previous questions.
      For specific isolation work, I would focus on heavy slow wrist extension exercises. I would add this to your training about 2-3 times/week. Note that these things take time, this is covered in our tendinopathy guide linked above.
      If your situation does not improve and you would like more specific advice or programming recommendations, I would recommend a remote consult with our pain and rehab team. We recognize that each situation and individual is unique and this will allow us the time to tailor a program for your goals.

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      • #4
        Originally posted by Hannah Mora View Post
        Have you read our content on tendinopathy? You may also have more luck searching "lateral elbow pain" in the forum as a I know we have had individuals with previous questions.
        Yes, I've also had De Quervain's in the past and read a lot of the content here, as well as having multiple consult sessions. It was a much larger issue than this elbow problem, and part of the treatment plan was some thumb extensions and contractions with little bands and pincher things, which felt very specific to the area. I did search before asking, have tried the wrist extensions but it seemed a little less specific. I know that it's not necessarily required to isolate it to improve outcomes, but for me it felt helpful to have something to do just for the area. I'll give them another go the next time this flares up.

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