Research into Practice: Eccentric Exercises for Rehabbing Tennis Elbow

Matt Tennis Snip Tool
One of our tennis coaches, Matthew Lennox of the Bare Hills Tennis Institute, demonstrating proper forehand mechanics. To get into contact with Matt for exceptional one on one coaching: Email him at:

Tennis Elbow can be a very tricky injury to deal with and we want you to be able to get back out there on the courts just as quickly as you do. Here we have provided three effective eccentric exercises that have been proven to benefit those suffering from the injury.

WHY ECCENTRIC EXERCISES? Eccentric exercises have been shown to promote to improve the tendon collagen alignment and repair, decrease pain and improved functional activity. Eccentric exercises place a high degree of strain in the tendon stimulating remodeling. Good results typically seen in 8-12 weeks.


Eccentric Wrist Extension

The first exercise is the eccentric wrist extension. You first want to find a flat surface where you can securely and comfortably rest your forearm while your wrist hangs just off of the edge (as seen in the video). Then find a dumbbell or some form of resistance ranging between 2-3 pounds. While holding the dumbbell with your palm facing down, slowly extend your wrist as far as possible and slowly lower your wrist into flexion. Perform this exercise for 2 to 3 sets and 8-10 reps. After 2-3 weeks progress weight

Eccentric Wrist Flexion

Another great exercise would  be eccentric wrist flexion. As you would with the previous exercise, find a flat surface to rest your forearm allowing the wrist to freely hang from the edge. Utilize the same form of resistance/weight that you did in the previous exercise.  Start by holding the dumbbell/resistance so that your palm is facing upwards. Slowly flex your wrist to maximum range of motion and then slowly extend your wrist to max range of motion. Perform this exercise for 2 to 3 set and 8-10 reps.

Wrist Deviation

Lastly we have wrist deviation. This exercise would require a flat surface to rest the forearm, while the wrist hangs just off of the edge. A 2-3 pound dumbbell is preferred for this particular exercise. Instead of holding the dumbbell by the center handle, you will want to hold the dumbbell at one of the ends as seen in the video. To start the exercise begin with your wrist rotated so that your palm is facing upwards and the dumbbell is parallel to the ground. Slowly rotate your wrist so that your palm is facing downwards and slowly return back to the starting position. Perform this exercise for 2-3 sets and 8-10 reps.


Progressions to improve shoulder strength and contributions:

Thrower’s Ten Exercises for Tennis Elbow

The Throwers 10 exercises will benefit  tennis players for general strengthening purposes. The following exercises are great for prevention of injuries, especially tennis elbow.


Diagonal Pattern D2 Flexion

Diagonal Pattern D2 Extension

External Rotation at 0 Degrees Abduction

Internal Rotation at 0 Degrees Abduction

Internal Rotation at 90 Degrees Abduction

External Rotation at 90 Degrees Abduction

 Press Ups

Avoid if you have current shoulder pain or impingement.


Avoid if you have current pain from shoulder impingement.

Elbow Flexion

Elbow Extension

For more effective exercises and more information to assist in your recovery from tennis elbow, schedule an appointment with us: CALL: (443)-213-0395 or E-mail us at:

Running Assessments Using Dartfish

Physical Therapy at Bare Hills_Logo_RGB

Run Assessments and Coaching using Dartfish:

$100 initial session. *May be covered by insurance in cases of injury evaluation.

Proper Forefoot Running Style

With Dartfish we can track joint ankle progressions through the running cycle to evaluate proper mechanics given the selected style of running.

Rearfoot Strike Pattern Assessment

Example of a typical rearfoot strike pattern:

We evaluate ankle, knee hip and trunk ankles throughout the gait cycle. The speed at which joint motion occurs is critical in properly dissipating and absorbing forces. Dual view evaluation allows us to not only evaluate joint angles but detect the speed at which the segments are moving into and out of each phase which is where must injuries occur.

Example evaluative techniques Using Dartfish.
rh lateral angles 3
Typical heel strike pattern: Foot strike well in front of center of mass, Knee in relative extended position and increased foot angle of inclination on heel contact.
M vs J Hip 1
PELVIS STABILITY: Increased lateral hip drop may indicate lack of hip and trunk stabilization, or excessive pronation moment in the foot. Potential injuries: ANKLE- shin pain, achilles tendonitis, plantar fasciitis. KNEE- meniscal strain, ITB syndrome, patellofemoral pain. HIP and SPINE- anterior lateral and buttocks pain, lower back pain.

For more information on running assessments and how to improve your running performance, contact us. CALL: 443-213-0395 or E-mail:

Squash Assessment with Dartfish

laz backhand(1) - patrick backhand (1)
An example of how we can utilize Dartfish Software to track knee angles and compare racquet placement.

We provide advanced squash assessments utilizing the professional version of Dartfish motion analysis software. With the cooperative efforts between our PT staff and our elite level squash coaches on site, we will have the ability to clearly and effectively walk you through a video analysis of your desired stroke/strokes, allowing coach and client to closely analyze any inefficiency in technique. A dual view of your pre-correction and post-correction video will provide you with biomechanical insight, which will be used to compare noticeable improvement in technique and form.

Along with improving performance, we also use this assessment as a preventative and corrective measure in regards to injury. The more efficient your technique, the less you prone you are to sport related injury. This could potentially alleviate any existing injury or discomfort due to squash play. To schedule an appointment with us: CALL: (443)-213-0395 or email us at:

Hip Pain Treatment Study

To book your two free hip study appointments please click the link below!

<a href=”” style=”font-size:10px;”>Online appointment scheduling for Health &#038; Wellness</a>

Hip Pain?


Gail Molloy
Gail Molloy

We are looking for volunteers to take part in a study for treatment of
Hip pain, groin, or buttocks region in adults’ ages 20-40 years old.




The research evaluation and treatment sessions will include:

  • 2 One hour evaluation and treatment sessions two days in a row(Saturday the 29th and Sunday of August)

    Movement: Functional Movement Systems—Screening, Assessment, Corrective Strategies Copyright © 2010 Gray Cook.
    Movement: Functional Movement Systems—Screening, Assessment, Corrective Strategies
    Copyright © 2010 Gray Cook.
  • Evaluation by a Physical Therapist
  • Receive a hip treatment
  • Filling out medical/health and functional questionnaires
  • Perform simple functional movement tests
  • Followup visit the next day and be re-evaluated for response to treatment

Two sessions are required to complete the study.

For more information about this study, or to volunteer for this study,
please contact:

Gail Molloy



IRB approval through Andrews University Research Ethics Board.

Inclusions: 20-40 year old, intermittent or constant pain in groin, lateral hip or buttocks, present in the previous three weeks but of any duration.
Exclusions: Surgery to lumbar, hip or knee, signs of nerve root involvement, previous fractures of hip,  frank instabilities of lumbar, SIJ or hip, previous hip manipulation in the previous 12 weeks.