Tennis elbow exercises: a stage-by-stage home program

Published October 14, 2026 · Updated November 1, 2026 · Protocol Archive Editorial

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Tennis elbow exercises: a stage-by-stage home program

Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.

Last checked: October 2026 · Protocol Archive Editorial · General information, not medical advice

Tennis elbow (lateral elbow tendinopathy) is pain on the outside of the elbow, where the tendons of the forearm muscles attach to the bone. It is often linked to repeated gripping and twisting, such as using tools, typing or playing racket sports, but it can also start for no clear reason.

It is most common between about 35 and 54 years of age, and you do not need to play tennis to get it. Pain often comes on with gripping, turning a door handle or opening a jar.

Tendons heal slowly. Strengthening exercises are a standard part of physical therapy for tennis elbow, and they may help the tendon cope with everyday loads again.

Get it checked first. Elbow pain has other causes, including nerve problems and joint injuries, so have it checked if you are not sure what it is. If a physical therapist or doctor has given you a plan, follow that plan first and use this page as a reminder.
On this page

  1. Stage 1: Settle the pain
  2. Stage 2: Strengthen the tendon
  3. Stage 3: Build strength for daily life
  4. Videos
  5. What to expect
  6. When to get help
Weeks 0–2 (or while pain is high)

Stage 1: Settle the pain

Calm the tendon down while keeping the forearm moving and starting very light loading.

  1. Wrist Extensor Stretch

    You should feel a gentle stretch on the top of the forearm, not sharp elbow pain.

    Typical dose: Hold 20 seconds, repeat 2 times, 2–3 times a day5

  2. Grip Strengthening Exercises

    Squeeze only as firmly as you can without increasing your pain.

    Typical dose: Squeeze a soft ball or sponge for up to 30 seconds, 5–10 times a day, or clench and release 10 times, building up to 3 sets of 10, 2–3 times a day2,7

  • Cut back on the activities that make your pain worse, such as heavy or repeated gripping and twisting, for a few weeks.1,6
  • A hot or cold pack wrapped in a towel, for up to 20 minutes at a time, may ease pain.1
  • Your physical therapist may also suggest a static hold: press the back of your hand up against your other hand at about half effort, without moving, for 30–60 seconds, 3 times, once a day.3
  • A forearm strap or brace worn over the top of the forearm may help some people during aggravating tasks.1,6
From about week 2, once Stage 1 feels comfortable

Stage 2: Strengthen the tendon

Gradually load the wrist extensor tendon so it gets stronger.

  1. Eccentric Wrist Extension (Tennis Elbow)

    Lift the weight with your good hand, then lower it slowly with the sore hand only. Keep your forearm resting on the table.

    Typical dose: Start with a light weight and work up to 3 sets of 10–15 slow lowers5

  2. Wrist Curls (Flexion and Extension)

    For tennis elbow, do this with your palm facing down (a reverse wrist curl) so it works the muscles on the top of the forearm. Use a small weight such as a can of beans, and start with low repetitions.

    Typical dose: 5–10 slow lifts with a 3–5 second hold, 2–3 times a day7

  • Some discomfort while exercising is common. If pain goes above 5 out of 10 and lasts more than 24 hours, check what you have been doing and ease back.2
  • These exercises may feel uncomfortable, especially for the first two weeks, but the pain should not be severe.5
Weeks 6–12 and beyond

Stage 3: Build strength for daily life

Add forearm turning strength and keep going long enough for the tendon to adapt.

  1. Forearm Pronation & Supination

    Keep your elbow tucked in at your side and bent to 90 degrees. Hold further down the handle to make it harder.

    Typical dose: 10–20 slow turns, holding a water bottle or a hammer near the head3,4

  • Keep doing your exercises for about 3 months. This may help recovery and lower the chance of the pain coming back.4
  • Bring activities back gradually after a flare-up has settled.

Want this as a checklist? Turn these exercises into a printable home program with videos and daily check-offs. Adjust the list and doses with your clinician.

Make it a home program

Printable handout (PDF, 2 pages). Every exercise on this page with a usual starting amount, boxes for your clinician to write your plan, a pain guide and a 6-week tracker.

Download PDF A4 size Large printEn español: PDF · A4

Watch the exercises

Every exercise above links to its own page with a video and step-by-step instructions. Here are two to start with.

Play video
Wrist Extensor Stretch. Full steps, cues and safety notes: Wrist Extensor Stretch page.
Play video
Eccentric Wrist Extension (Tennis Elbow). Full steps, cues and safety notes: Eccentric Wrist Extension (Tennis Elbow) page.

What to expect

These are what published guidance usually says. Your own recovery may be faster or slower.

Question What sources say
When to move to Stage 2 When Stage 1 feels comfortable. Start with low repetitions and increase after a few days.3,7
How much pain is OK Some discomfort is common. If pain goes above 5 out of 10 and lasts more than 24 hours, ease back.2
When to expect improvement It can take several months for exercise to help. Most people are better within 12 months.2,3
When to get it checked If pain has not improved after 2 weeks of rest and self-care, see a doctor. Physical therapy may be suggested if home care has not helped after 6 weeks.1
If it is not getting better About 80 to 95% of people do well without surgery. Talk to your clinician about other treatments if pain lasts 6 to 12 months.6

What to avoid or change for now

  • Heavy, sustained or repeated gripping and twisting while the pain is high
  • Jumping straight to heavy weights; build up slowly over weeks
  • Pushing through sharp pain or pain that stays worse the next day
  • Stopping the exercises as soon as the pain eases; the tendon needs weeks to months to strengthen

When to get help

  • Numbness or pins and needles in your hand, wrist or arm2,3,8
  • A hot, red or swollen elbow, or feeling generally unwell (possible infection)2,8
  • Pain that started after a fall or injury, or you think you may have broken a bone (go to urgent care or the emergency department)8
  • Constant pain at night that stops you resting or sleeping, or weight loss you cannot explain2
  • Loss of grip or hand control, such as dropping things2
  • Significant swelling of the arm2

For a medical emergency, call 911 (US and Canada), 999 (UK), 000 (Australia) or 112.

Next steps

Related guides: Golfer’s elbow, De Quervain’s tenosynovitis, or see all conditions.

Need a physical therapist? How to find one in the US or UK, including direct access and checking registration.

More exercises: browse the free exercise library, every one with a video.

Frequently asked questions

What is the best exercise for tennis elbow?

There is no single best exercise. NHS physical therapy leaflets usually combine a forearm stretch with slow, controlled wrist strengthening, such as lowering a light weight, and build up the load over several weeks.

How long does tennis elbow take to heal?

It often improves within weeks to months, but it can last a year or longer. Most people are better within 12 months.

Should I rest tennis elbow completely?

Cutting back on the activities that make it worse is helpful, but gentle, gradual exercise is a standard part of treatment. Your clinician can help you find the right balance.

Is it OK if the exercises hurt a bit?

Some discomfort is common, especially in the first couple of weeks. If pain goes above about 5 out of 10 and lasts more than 24 hours, ease back.

Does a tennis elbow strap help?

A strap or brace worn on the forearm may ease symptoms for some people during tasks that aggravate the pain. It works best alongside exercise.

Sources

  1. NHS (nhs.uk): Tennis elbow
  2. East Lancashire Hospitals NHS Trust: Tennis elbow pain: information and exercise leaflet
  3. Calderdale and Huddersfield NHS Foundation Trust: Tennis elbow (patient leaflet)
  4. Newcastle upon Tyne Hospitals NHS Foundation Trust: Tennis elbow (occupational health leaflet)
  5. Berkshire Healthcare NHS Foundation Trust: Tennis elbow (physiotherapy leaflet)
  6. AAOS OrthoInfo: Tennis Elbow (Lateral Epicondylitis)
  7. NHS Scotland Right Decision Service: Tennis elbow (physiotherapy patient leaflet)
  8. NHS Borders: Elbow pain

Last checked October 2026. Found something out of date? Email hello@protocolarchive.com.

This guide summarizes published hospital, health-service and professional-body advice listed under Sources. It is general information, not medical advice, and does not replace an assessment by your own clinician, whose plan may differ for good reasons. Stop an exercise and get advice if it causes sharp or worsening pain. Protocol Archive is independent and is not affiliated with the NHS, AAOS or any hospital or video publisher named on this page.

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