By Dr. Shayne Kelly, DO — Fellowship-Trained Sports Medicine Surgeon · Tri-City Orthopedics, Kennewick, WA
A home exercise program from Dr. Shayne Kelly, fellowship-trained sports medicine surgeon.
Published rehab research (the Silbernagel pain-monitoring model) uses this rule of thumb: pain up to about 5 out of 10 during exercise is acceptable — as long as it settles back to your usual level by the next morning and isn't trending worse week over week. If pain runs higher, is worse the next day, or keeps climbing, ease back on the weight or repetitions.
What to expect: In published studies, most people with tennis elbow are substantially improved or recovered by one year — often much sooner. Individual results vary.
These exercises should be performed 3 times a day. If a brace has been prescribed, remove it during these exercises.
With elbow straight and palm facing down, use other hand to push the wrist towards the floor for 15 seconds.
Performed seated with the elbow bent to 90 degrees. Hold a 1 pound weight in your hand with the knuckles towards the ceiling. Slowly raise and lower your wrist. Do 3 sets of 10 repetitions with a minute rest in between. Build up the weights as tolerated until you can comfortably lift 10 pounds. At that time, transition to performing this exercise with a one pound weight with the elbow held out straight. Do 3 sets of 10 repetitions with a minute rest in between. Build up the weights as tolerated until you can comfortably lift 10 pounds.
In a similar position as above, rotate your wrist back and forth as if you were turning a key in a lock. Start with 1 pound and increase weights, always doing 3 sets of 10 repetitions. Once 10 pounds is reached, begin to extend the elbow as before.
In a similar position as before, deviate the wrist from side to side. Your knuckles should be upright. Start with 1 pound and increase weights, always doing 3 sets of 10 repetitions. Once 10 pounds is reached, begin to extend the elbow as before.
Using an ice cup, gently massage affected area for 2-3 minutes.
Massage affected area with two fingers, perpendicular to the tendon length, as shown in the picture. Massage 3 to 5 minutes as tolerated.
Once again, using an ice cup, gently massage affected area for approximately 10 minutes.
Call Dr. Kelly’s office at (509) 460-5588 for fever over 101°F, increasing redness or drainage at incisions, pain that is worsening instead of improving, or new numbness or tingling. For chest pain or trouble breathing, call 911.
Dr. Kelly sees patients at Tri-City Orthopedics in Kennewick.
Request an AppointmentCall Dr. Kelly’s office at (509) 460-5588 if your pain is worsening instead of improving despite these exercises, if you develop new numbness, tingling, or weakness, or if pain wakes you at night or keeps you from your daily activities. For chest pain or trouble breathing, call 911.
Dr. Kelly sees patients at Tri-City Orthopedics in Kennewick.
Request an Appointment