ELBOW/LATERAL (Tennis Elbow)

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).

 

EXERCISES

 

1) Palm-Up Elbow Moving or Palm-Up Isolated          

2) Thumb-Up Elbow Moving or Thumb-Up Isolated

3) Supination

4) Palm-Down

 

NOTE: Always utilize the Palm-Up Elbow Moving and the Thumb-Up Elbow Moving exercises UNLESS you experience ANY discomfort in the elbow region while performing the exercise, not including post-exercise soreness, fatigue, etc.  If you are experiencing discomfort while performing the elbow moving exercises, replace them with the Palm-Up and Thumb-Up Isolated exercises, still following the required number of sets and repetitions.

 

WEEK #1         3     sets /  10 repetitions              2X Daily         3 days wk

      * Perform 3 sets in the morning and 3 sets in the afternoon / evening*

      3-sets:  Palm-Up Elbow Moving or Palm-Up Isolated                    

 

WEEK #2-3      5 sets / 12-20 repetitions              2X Daily         5 days wk

                                * Perform 5 sets in the morning and 5 sets in the afternoon / evening*

     1 set:  Palm-Up Elbow Moving or Palm-Up Isolated                       

     1 set:  Palm-Down

     1 set: Thumb-Up Elbow Moving or Thumb-Up Isolated                  

     1 set:  Supination 

     1 set:  Palm-Up Elbow Moving or Palm-Up Isolated           

 

WEEK #4-8     6 sets / 12-20 repetitions               2X Daily         6 days wk

     * Perform 6 sets in the morning and 6 sets in the afternoon / evening*

     1-set:  Palm-Up Elbow Moving or Palm-Up Isolated                       

     1-set: Thumb-Up Elbow Moving or Thumb-Up Isolated                  

     1-set: Palm-Down

     2-sets: Supination Exercise

     1-set:  Palm-Up Elbow Moving or Palm-Up Isolated                       

 

Increase exercise resistance each week, as tolerated, by moving the tubing clasp and shortening the tubing.  Mark the tubing each time BEFORE you move the tubing clasp, and then again AFTER the clasp has been moved, in order to mark the progress in strength that is being made.  Do this every time the resistance is increased!