Recommended Exercises: Forearm Workout
Tennis Elbow can be quite painful and is better avoided. The best way to prevent it is to strengthen the forearm. Perform the following exercises on a regular basis, on their own or as part as your gym routine. With progress, you will also find that your forearms are getting nicely
1- Wrist Curl / Raise
With your arm supported on a bench or table, palm facing down, slowly raise then lower the weight by moving your wrist up and down.
2- Forearm Supination-Pronation
With your elbow bent and at your side, palm facing down, turn the weight over until your palm faces up and slowly return until your palm is facing down.
3- Forearm Stretch
Stand facing a wall, palms upward. Place both palms flat against the wall and slide your hands up the wall until you feel a stretch in your forearms. Hold for 20 to 30 seconds and repeat 2-3 times. Do this at least once a day.
Do No. 1 and 2 on alternate days. Repeat each in 3 sets of 8-12 with a weight that
fatigues the forearm muscles but allows you to complete the 3 sets.
Know Your Limits - Know Your Pain Some signs should never be ignored
When exercising with tennis elbow, never sacrifice form to increase weight.
Don't use too heavy a weight. Limit yourself to 80% of the weight you can use for a set of 10 repetitions.
Never perform any exercise or stretch into acute pain.
Don't start exercising before warming up. A 5-10 minute walk is all you need to get the blood flowing and avoid a lot of injuries.
If you experience persistent discomfort, see a physiotherapist.