TENNIS ELBOW EXERCISE PROGRAM: ELBOW/LATERAL

 

SYMPTOMS: Pain directly on the lateral epicondyle located on the outside of the elbow (tenoperiosteal junction where tendon attaches to bone), or 1-2 inches below of it on the tendon (musculotendinous junction where muscle and tendon attach together). Weakness and pain on the outside of the elbow when the hand/wrist is extended against resistance. Pain on the outside of the elbow when trying to straighten the fingers against resistance or when gripping an object (Shaking hands).

 

IMPORTANT:Use Palm-Up and Thumb-Up Elbow Moving unless you experience ANY discomfort in the elbow region while performing these exercises (not including post-exercise soreness, fatigue, etc.) Revert to using Palm-Up and Thumb-Up Isolated, still following the required number of sets and repetitions.

VIEW EXERCISES USED:
Palm-Up Elbow Moving*
Palm-Up Isolated
Supination Isolated
Thumb-Up Elbow Moving*
Thumb-Up Isolated
Palm-Down Isolated

 

WEEK #1: 3 sets / 10 repetitions, 2x daily, 3 days a week
3-sets: Palm-Up Isolated
Perform 3 sets in the morning, and 3 sets in the afternoon or evening.

WEEK #2-3: 4 sets / 12-20 repetitions, 2x daily, 4-5 days a week
1 set: Palm-Up Isolated
1 set: Thumb-Up Isolated
1 set: Supination
1 set: Palm-Up Isolated
Perform 4 sets in the morning, and 4 sets in the afternoon or evening.

WEEK #4-8: 6 sets / 12-20 repetitions, 2x daily, 5-6 days a week
1 set: Palm-Up Elbow Moving* or Palm-Up Isolated
1 set: Palm-Down Isolated
1 set: Thumb-Up Elbow Moving* or Thumb-Up Isolated
2 sets: Supination
1 set: Palm-Up Elbow Moving* or Palm-Up Isolated
Perform 6 sets in the morning, and 6 sets in the afternoon or evening.

WEEK #9-12: 8 sets / 12-20 repetitions, 2x daily, 6 days a week
1 set: Palm-Up Elbow Moving* or Palm-Up Isolated
2 sets: Palm-Down Isolated
2 sets: Thumb-Up Elbow Moving* or Thumb-Up Isolated
2 sets: Supination
1 set: Palm-Up Elbow Moving* or Palm-Up Isolated

Perform 8 sets in the morning, and 8 sets in the afternoon or evening.

        

 PROGRESSIVE RESISTANCE: Increase exercise resistance each week by moving up the Band Clasp/shortening the band length.