Tennis elbow, or lateral elbow tendinopathy, is thought to occur...
E3Rehab@E3Rehab
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Dec 27, 2025
~2 min read
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Tennis elbow, or lateral elbow tendinopathy, is thought to occur when the intensity, frequency, and volume of loading exceeds your capacity to recover and adapt appropriately (simplified explanation).
Therefore, the goal of rehab is pretty simple: it’s to initially reduce those loads to a tolerable amount and then make sure that your capacity is greater than or equal to the various loads you’re going to be experiencing on a day-to-day and week-to-week basis.
If you plan on incorporating exercise and just want to focus on the local function of the lateral elbow tendons, here are 3 exercise considerations:
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Therefore, the goal of rehab is pretty simple: it’s to initially reduce those loads to a tolerable amount and then make sure that your capacity is greater than or equal to the various loads you’re going to be experiencing on a day-to-day and week-to-week basis.
If you plan on incorporating exercise and just want to focus on the local function of the lateral elbow tendons, here are 3 exercise considerations:
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1. Wrist extension strengthening for 2-3 sets of 8-15 reps, 3x per week. As an optional add-on, you can pair this with wrist flexion strengthening.
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2. Supination and pronation strengthening with a weight, household object or band for 2-3 sets of 8-15 reps, 3x per week.
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3. Grip strength and endurance, aiming for 2-3 sets of 30-60 seconds of total work, 3x per week.
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If you also wanted to focus on your shoulder, neck, and thoracic spine because you play sports or have other symptoms associated with those areas, two optional exercise categories include shoulder strengthening and thoracic mobility.
The shoulder strengthening exercises can be performed for 2-3 sets of 10-15 reps or 30-60 seconds of total work, 3x per week prior to the wrist and forearm exercises.
The shoulder strengthening exercises can be performed for 2-3 sets of 10-15 reps or 30-60 seconds of total work, 3x per week prior to the wrist and forearm exercises.
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The thoracic mobility exercises can be performed for 1-2 sets of 6-8 reps per side as part of your workout or periodically throughout your day.
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Regardless of what you decide to do, it’s important to tailor the plan to your individual goals and needs. There is no quick fix for lateral elbow tendinopathy, so it’s helpful to set realistic expectations and plan for the process to take a minimum of 3 months.
Check out the full video to learn everything you need to know about tennis elbow!
youtu.be/aOueY1l_X0U
Check out the full video to learn everything you need to know about tennis elbow!
youtu.be/aOueY1l_X0U
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