Tennis Elbow/Common Extensor Tendinopathy Advanced Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 5/10 whilst completing this exercise programme.
1. Isometric wrist extension with elevation
- Sit or stand with your hand down by your side.
- With a small weight in hand (household object if you do not have a weight), extend your wrist so that the back of your hand points towards the sky.
- Hold this position then raise your arm to shoulder height.
- Relax hand then slowly lower down.
2. Bicep curl
- Sit or stand with your hand down by your side.
- With a small weight in hand (household object if you do not have a weight), bend your elbow to bring your hand up to your shoulder.
- Return to starting position.
3. Single arm wall press
- Stand approximately one small step away from the wall.
- Place one hand chest high on the wall so that your elbow is slightly bent.
- Bend your elbow to take your head and shoulders closer to the wall.
- Push against the wall to return to starting position.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
This programme focuses on maintaining a range of movement around the wrist and elbow and appropriate early loading of the affected tendon. We suggest you carry this out once a day for approximately 2-6 weeks as pain allows. We can work into pain during these exercises but ideally, this should not exceed any more than 4/10 on your perceived pain scale.
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Progress onto this programme once the early programme no longer becomes challenging and pain during aggravating activities has settled to between 0-3 on the pain scale. More focus is given to progressive loading of the tendon with an increased number of repetitions, greater levels of resistance or performing the exercise through a bigger range of movement. This should not exceed any more than 5/10 on your perceived pain scale.
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