Research in Practice: Eccentric Tennis Elbow Exercises

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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: matthewlennox@icloud.com

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.

ITY’s


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.


 Pushups

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: DAVE@IMPACT-Fellowship.com