Tennis Elbow Exercises and Treatment: 7 Ways to Ease Elbow Pain at Home

You don't have to play tennis to get tennis elbow. Pickleball, golf, painting, gardening, lifting grocery bags and long days at a keyboard can all overload the tendons on the outside of the elbow. The result is a burning ache that flares when you grip, lift or twist. This guide covers the best tennis elbow exercises and at-home tennis elbow treatment options, plus when to see a doctor.

What is tennis elbow?

Tennis elbow, or lateral epicondylitis, is an overuse injury of the tendons that attach your forearm muscles to the bony bump on the outside of your elbow. Repeating the same gripping and wrist movements causes tiny tears and irritation in the tendon. The American Academy of Orthopaedic Surgeons explains tennis elbow in depth, and MedlinePlus covers related tendinitis.

Symptoms

• Pain or burning on the outer part of the elbow
• Pain that spreads down the forearm
• A weaker grip, trouble holding a cup or shaking hands
• Pain when lifting, twisting a doorknob or opening a jar

Golfer's elbow is a similar problem on the inside of the elbow. Many of the same treatments help both.

7 ways to treat tennis elbow at home

1. Relative rest

Cut back on the movements that trigger the pain, without stopping all activity. If pickleball or tennis is the cause, take a break or reduce playing time. Check your technique and your grip size; a grip that is too small can add strain.

2. Ice after activity

Apply a cold pack wrapped in a thin towel to the outside of the elbow for 10 to 15 minutes after activity to ease soreness.

3. Gentle stretches

Hold each stretch for about 30 seconds and repeat 2 to 3 times. A mild pull is fine; sharp pain is not.

• Wrist extensor stretch: straighten your arm in front of you, palm down, and use your other hand to gently bend the wrist down.
• Wrist flexor stretch: straighten your arm, palm up, and gently bend the wrist back.

4. Strengthening exercises

Once the sharpest pain settles, strengthening the forearm helps the tendon heal and handle load. Start light, with a soup can or a small weight, and go slowly:

• Eccentric wrist extension: rest your forearm on a table with your hand over the edge, palm down. Use your other hand to lift the weight up, then slowly lower it with the affected hand over 3 to 4 seconds. Do 2 to 3 sets of 10 to 15.
• Squeeze a soft ball or folded towel for 5 seconds, then relax.
• Towel twist: hold a rolled towel with both hands and twist as if wringing it out, in both directions.
• Supination and pronation: hold a light hammer or can and slowly rotate your forearm palm up, then palm down.

A physical therapist can tailor these exercises to your stage of recovery.

5. Use a brace or compression sleeve

A counterforce strap worn just below the elbow focuses pressure on one point to take strain off the tendon. A tennis elbow sleeve spreads gentle compression all around the joint and adds warmth, which many people find more comfortable for longer wear. Some people use both. Our FLEX+ Bamboo Elbow Sleeve is soft, breathable and stays put under shirt sleeves.

6. Make your tools easier on your arm

• Use thicker grips on rackets, paddles, garden tools and pens.
• Lift with your palm facing up, not down.
• Keep your wrist straight when typing and use a supportive mouse.
• Take short breaks during repetitive tasks.

7. Support your wrist too

Because the tendons involved control the wrist, wrist strain often comes along with tennis elbow. A light wrist compression sleeve can add comfort during keyboard work and chores.

Brace vs sleeve

How long does tennis elbow take to heal?

Tennis elbow often improves over several weeks to a few months with rest, exercises and activity changes. It can take longer for some people. Consistency with your exercises is key.

See a doctor if the pain is severe, follows a fall or injury, comes with numbness, swelling or a locked elbow, or doesn't improve after a few weeks of home care.

Frequently asked questions

Can I keep playing pickleball with tennis elbow?

Many people keep playing with reduced time, better technique and support, as long as pain stays mild. If pain gets worse, take a break and see a clinician.

Does a compression sleeve help tennis elbow?

Many players say a sleeve makes their elbow feel more supported and warm during activity. It works best together with rest and strengthening exercises.

Should I use heat or ice?

Ice after activity can ease soreness. Gentle heat before exercise can help muscles feel looser.