Pain on your outside elbow? Lets fix it and keep it away!

If gripping, lifting, or even moving your arm a certain way sends sharp pain through your elbow, you might be dealing with tennis elbow (lateral epicondylitis). It’s a frustrating overuse injury that affects countless people—but here’s the good news: you likely do not need injections, surgery, or endless rest to heal.

With the right approach, you can mobilize, strengthen, and fix your elbow pain naturally—even from home. In this guide, I’ll share my top recovery techniques, essential stretches, and priority exercises to speed up healing and get you back to a pain-free Champion Lifestyle, doing what you love.

Let’s dive in to Tennis elbow self-treatment exercises.

What is Tennis Elbow (lateral epicondylitis)?

Tennis elbow is an overuse injury that causes pain and inflammation on the outside of the elbow. Don’t confuse it with golfer’s elbow (medial epicondylitis), which affects the inside of the elbow. While the two are similar, the approach to fixing them slightly differs … I’ll cover golfer’s elbow in an upcoming post.
Tennis elbow occurs when the muscles & tendons that attach to the lateral epicondyle (the bony bump on the outer elbow) become irritated or damaged from repetitive gripping, lifting, or twisting motions. These muscles are primarily responsible for extending the wrist and fingers.

Symptoms of This Frustrating Overuse Injury:
✔ Pain or burning on the outer elbow (especially when gripping)
✔ Weakened grip strength
✔ Stiffness in the elbow or forearm
✔ Pain when lifting, twisting, or using your hands
If these symptoms sound familiar, don’t worry—you can fix it with the right rehab approach. Let’s get into how.

Ice, Ice Baby!

When elbow pain first hits, inflammation is your biggest enemy. That’s why icing the pain spot as soon as possible is crucial. Ice helps reduce swelling, numb pain, prevents the injury from getting worse, and speeds up recovery time. Done right, it can make a huge difference, especially when applied immediately after the activity that triggered the pain.

How to Ice Tennis Elbow the Right Way

If you’re going to ice, do it properly. A reusable ice/hot water bag works best. Load it up with ice cubes—since they aren’t a stiff frozen block, they’ll mold around your elbow for better coverage.

To avoid holding it in place with your free hand, wrap it with a towel, extra clothing, or a compression sleeve—this keeps it secure and adds gentle compression. The first few minutes can be tough, but power through—it gets easier.

Recommended Ice Protocol:

✔ 15 minutes on, 15 minutes off
✔ Repeat for 3 rounds
✔ Do this multiple times a day, especially after activity

After 3 Days: Time for Ice & Heat

Once the initial inflammation calms down (around day 3), it’s time to introduce heat to boost blood flow and speed up healing. If you apply heat too soon to a injury, it can actually lead to increased swelling and inflammation.

Spot-Specific Contrast Therapy:

✔ Start with Ice: 10-15 minutes to reduce inflammation
✔ Switch to Heat: 10-15 minutes to increase circulation
✔ Repeat for a few rounds, ideally twice a day

For a full-body recovery boost, check out my guide on [Contrast Hydrotherapy](Read Me)—a game-changer for reducing inflammation, improving circulation, and accelerating muscle recovery!

Release the Tension: Self-Myofascial & Trigger Point Therapy

Once you’ve controlled inflammation with ice and heat, it’s time to address muscle tightness and knots that might be keeping your elbow pain alive. Self-myofascial release (SMR) and trigger point therapy help break up tension in the forearm muscles that pull on the elbow, easing pain and improving mobility. I most commonly find these in the forearms for this kind of pain, especially the top outside part.

Why This Works

Tennis elbow isn’t always just about the elbow—it’s often caused and/or assisted by tight forearm extensor muscles (the ones responsible for gripping and lifting). When these muscles get overworked, they develop trigger points (tight knots) that put extra strain on the tendons. Releasing these knots reduces pain, restores movement, and helps the elbow heal faster. Often times, you can feel immediate relief… well after your endure through the discomfort/good pain of releasing those trigger points.

How to Do Self-Myofascial Release for Tennis Elbow

Tennis elbow pain is often caused by tight, overworked forearm muscles pulling on the tendons. Releasing these tight spots can help relieve pain, improve mobility, and speed up recovery. Here’s how to do it right:

✔ Foam Roller or Massage Ball on Forearm – Roll out the top of your forearm (extensors) to loosen up tight tissue. Go slow and apply light to moderate pressure—don’t rush through it.

✔ Lacrosse Ball or Thumb Pressure on Trigger Points – Find tender spots in your forearm and apply steady pressure for 30-60 seconds until the discomfort eases. If a spot is extra sensitive, ease into it gradually.

✔ Pin and Stretch Maneuver – Apply pressure to a trigger point, then slowly move your wrist downward (flexion) and upward (extension) to lengthen and release the muscle fibers.

⚠️ Warning: Don’t overdo it. Applying too much pressure or spending too long on trigger points can actually increase inflammation instead of relieving it. If an area feels more irritated after release work, give it time to recover before hitting it again.

Restore Mobility & Flexibility: Stretches for Tennis Elbow

Now that you’ve released tight knots in your forearm, it’s time to restore mobility and flexibility with targeted stretches. Keeping your forearm extensors and flexors loose helps reduce strain on your elbow and prevent pain from coming back.

Best Stretches for Tennis Elbow

✔ Wrist Extensor Stretch (Reverse Wrist Stretch)

• Extend your arm straight in front of you, palm facing down.
• Use your opposite hand to gently pull your fingers downward toward your body.
• Hold for 20-30 seconds and repeat 2-3 times per arm.
• Tip: Keep your elbow straight for a deeper stretch.

✔ Wrist Flexor Stretch

• Extend your arm straight, this time with your palm facing up.
• Use your opposite hand to gently pull your fingers downward until you feel a stretch in the forearm.
• Hold for 20-30 seconds, repeating 2-3 times per arm.

✔ Finger & Grip Stretch

• Extend your fingers wide, then make a fist.
• Repeat 10-15 times to improve finger mobility and grip strength.

✔ Forearm Rotation Stretch (Supination & Pronation)

• Sit or stand with your elbow bent at 90 degrees and relaxed at your side.
• Slowly rotate your forearm so your palm faces up, then back down, reaching as far as comfortably possible in each direction. Gently push into the end range to deepen the stretch.
• Repeat 10-15 times per side for better joint mobility.

💡 Bonus Tip: Doing these before and after workouts or any activity involving gripping (lifting weights, typing, etc.) can help prevent flare-ups.

Time to Build Strength

Now that you’ve worked out trigger points and improved mobility, it’s time to build strength where it matters most. The key areas to target are the wrist extensors, supinator, and shoulder stabilizers.

One of the biggest contributors to tennis elbow is weakness in the extensor carpi radialis brevis (ECRB)—the very muscle you likely found trigger points on in your forearm. Strengthening these muscles reduces strain on the elbow and prevents future flare-ups.

Wrist Extension Isometrics (Pain-Free Activation)

We start with isometric exercises, where the muscle contracts without movement. This is a low-risk way to activate stabilizers and has been shown to reduce pain while prepping your muscles for more dynamic work.

How to Perform:

✔ Place your forearm on a table, holding a light dumbbell (1-3 lbs) or small weighted object, with your wrist off the edge.
✔ Hold the weight steady for 45 seconds, keeping your wrist in a neutral or slightly extended position. No slack or bending!
✔ The farther your hand is from the table, the more intense the hold.
✔ Repeat 3-5 times.

Wrist Extension Repetitions (Controlled Strength Building)

After isometrics, we move into concentric (lifting) and eccentric (lowering) movements to build true strength.

How to Perform:

✔ Place your forearm on a table, palm facing down, holding a light dumbbell (1-5 lbs).
✔ Slowly extend your wrist up as high as comfortable (4 seconds up).
✔ Lower your wrist slowly as far as possible without lifting your forearm off the table (4 seconds down).
✔ Repeat 3 sets of 12 reps.

Finger Extensions (Grip Strength & Finger Control)

Weak finger extensors contribute to tennis elbow by overloading the forearm. Strengthening them improves grip control and endurance. This is also a great one to do periodically throughout the day as well.

How to Perform:

✔ Use a rubber band or a finger extension band (available online).
✔ Place the band around your fingers and open and close your hand against resistance.
✔ Repeat 3 sets of 15 reps (or until you feel the burn—whichever comes second!).

Slow Eccentric Supination (Forearm Rotation Control)

This movement targets the supinator muscle, which helps rotate the forearm. Weakness here can contribute to strain on the elbow.

How to Perform:

✔ Use a light, long object (like a broomstick, hammer, or PVC pipe).
✔ Sit or stand with your elbow bent at 90 degrees, relaxed at your side.
✔ Start with your palm facing down (pronation).
✔ Slowly rotate your forearm so your palm turns upward (supination), reaching your full range. Hold for a second.
✔ Slowly return to the start position (4-6 seconds each direction).
✔ Repeat 3 sets of 12 reps.

Shoulder Stabilizers: The Overlooked Key to Tennis Elbow Relief

The shoulders play a huge role in elbow function. Weak shoulder stabilizers can lead to compensations that stress the elbow. Strengthening them helps offload strain and improve overall movement mechanics.

Banded Shoulder W’s (Rotator Cuff & Posture Support)

How to Perform:

✔ Hold a resistance band with both hands, palms forward, elbows bent at 90 degrees.
✔ Keep your upper arms close to your sides.
✔ Start with hands shoulder-width apart, forming a “W” shape with your arms.
✔ Pull the band apart by externally rotating your shoulders, squeezing your shoulder blades together.
✔ Pause at the end range, keeping tension in the band.
✔ Slowly return to the starting position with control.
✔ Repeat 10-15 reps for 2-3 sets.

Banded Shoulder External Rotation (Rotator Cuff Strengthening)

How to Perform:

✔ Anchor a resistance band at elbow height.
✔ Hold the band with one hand, keeping your elbow at 90 degrees and tucked into your side.
✔ Rotate your arm outward, keeping your elbow locked in place.
✔ Slowly return to the start position.
✔ Repeat 10-15 reps per arm for 2-3 sets.

Eccentric Biceps Curls (Palms-Down for Forearm & Elbow Strength)

A palms-down eccentric biceps curl (also known as a reverse curl) is one of the best exercises for strengthening the wrist extensors while also reinforcing the brachioradialis—a key forearm muscle that helps stabilize the elbow.

How to Perform Palms-Down Eccentric Biceps Curls:

✔ Hold a light dumbbell (5-10 lbs) in each hand with a palms-down (pronated) grip.
✔ Start with your arms fully extended.
✔ Curl the weight up normally in 1-2 seconds.
✔ Lower the weight down SLOWLY, taking 4-6 seconds to extend your elbows fully.
✔ Keep your wrists straight and avoid letting them collapse forward.
✔ Repeat 3 sets of 10-12 reps.

💡 Tip: If the downward phase is too difficult, use your other hand to assist the upward curl, then focus only on the slow lowering phase.

Final Thoughts

Tennis elbow self-treatment exercises can make a huge difference in your recovery. Consistency and frequency play a crucial role in fixing tennis elbow. If any of the exercises, stretches, or recovery techniques I mentioned provide relief, make sure to do them often. The more frequently you bring relief to the elbow, the faster you’ll achieve full recovery.

Once the pain subsides, don’t stop completely—keep doing these exercises from time to time to prevent tennis elbow from coming back. Strength, mobility, and proper movement patterns are key to keeping your elbows healthy and pain-free long-term.

Stay committed, stay consistent, and get back to doing what you love and live the lifestyle of a champion! 💪🔥

Example Corrective Exercise Routine:

1️⃣ Self-Myofascial Release (SMR) – Loosen Up Tight Muscles

✔ Forearm Roll-Out – Roll forearm over a massage ball or foam roller
✔ Trigger Point Release – Hold pressure on tender spots for 30-60 sec
✔ Pin and Stretch Maneuver – Apply pressure to a trigger point while moving wrist through flexion and extension

2️⃣ Stretches – Improve Mobility & Reduce Tension

✔ Wrist Flexion Stretch – Pull fingers down with the opposite hand (20-30 sec)
✔ Wrist Extension Stretch – Pull fingers up with the opposite hand (20-30 sec)
✔ Finger Stretches – Spread fingers wide, then make a fist (10-15 reps)
✔ Wrist Circles – Rotate wrists in both directions (10 reps each way)

3️⃣ Muscle Activation – Prep the Forearm for Strengthening

✔ Banded Finger Extensions – Open & close hand against a rubber band (3 sets of 15 reps)
✔ Wrist Extension Isometrics – Hold a light weight in a neutral wrist position (45 sec hold, 3-5 rounds)

4️⃣ Strengthening – Build Resilience & Prevent Future Pain

✔ Banded Shoulder W’s – Strengthen rotator cuff & shoulder stabilizers (10-15 reps, 2-3 sets)
✔ Wrist Extension Repetitions – Slow 4-sec up & 4-sec down wrist curls (3 sets of 12 reps)
✔ Banded External Rotations – Strengthen rotator cuff for elbow support (10-15 reps per arm, 2-3 sets)
✔ Slow Eccentric Supination – Rotate a light object (hammer/broomstick) 4-6 sec per direction (3 sets of 12 reps)

How to Use This Routine

✅ Daily for Relief: If you’re actively dealing with tennis elbow, aim to do this at least once per day (twice if possible).
✅ For Prevention: Once your pain is gone, continue doing these 2-3 times per week to keep your elbow strong and prevent it from coming back.

💡 Listen to Your Body: If something provides relief, do it often. The more consistently you bring relief to your elbow, the faster you’ll recover!