Tennis Elbow/Common Extensor Tendinopathy Early 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 4/10 whilst completing this exercise programme.
1. Wrist flexion stretch
- Start with your arm stretched out in front of you with your palm facing down.
- Allow your wrist to flex so that your fingers point towards to floor.
- Use your opposite hand to stretch further into this position and hold for 20 seconds.
2. Wrist extension
- Sit or stand with your arm straight out in front of you with the palm of your hand facing the floor.
- Bend your wrist so the back of your hand moves towards you.
- Hold this position for 5 seconds.
- Relax your hand back to starting position.
3. Stress ball squeeze
- Hold a soft ball or a balled-up piece of tissue.
- Squeeze the ball tightly holding for 5 seconds.
- Relax your hand and forearm muscles between repetitions.
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
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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- 910
This programme is a further progression with challenging progressive loading of the affected tendon complex to enable your tendon to manage the demands of day-to-day activities. This should not exceed any more than 5/10 on your perceived pain scale.
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- 910