Dealing with tennis elbow can be frustrating, especially when you’re trying to maintain your fitness routine. If you’re wondering, “What upper body exercises can I do with tennis elbow?”, you’re not alone! Many people with conditions like medial epicondylitis (golfer’s elbow) or lateral epicondyle pain struggle to stay active while protecting their injured muscles and tendons. Thankfully, there are safe and effective ways to build and maintain upper body strength without aggravating your condition.
According to the American Academy of Orthopedic Surgeons, tennis elbow (caused by strain on the extensor carpi radialis brevis) can be managed with proper care, modifications, and targeted exercises. Whether you’re into gym workouts, circuit training, or at-home routines, upper body exercises like lateral raises or upper body strengthening movements with a palm-facing grip can help you stay active while easing tension on the forearm muscles and promoting recovery. Combining these exercises with physical therapy techniques, such as wearing an ace velcro wrap, can also reduce pain and improve functionality.
It’s essential to focus on exercises that strengthen the muscles and tendons without overloading your injured arm. Whether you’re doing a circuit workout to aid weight loss, targeting upper body strength training, or even managing other conditions like ankylosing spondylitis or osteoarthritis, this guide will help you stay fit while avoiding further injury. By making slight modifications to your workout routine, you can effectively manage your symptoms, prevent worsening of the condition, and even avoid tennis elbow in the future.
Ready to learn how to protect your lateral epicondyle and safely strengthen your upper body? Let’s dive into the best body exercises for building upper body strength while keeping your pain in check!
What Upper Body Exercises can I do with Tennis Elbow?
If you’re managing tennis elbow, or even related conditions like golfer’s elbow or medial epicondylitis, exercising your upper body muscles and tendons can feel tricky. However, with the right approach, you can strengthen your forearm muscles, maintain upper body strength, and reduce pain while protecting your lateral epicondyle. Below is a list of effective upper body exercises that are safe for those with tennis elbow. These exercises can also help you improve grip and mobility, and they’re ideal for those undergoing physical therapy or a circuit workout routine.
Wrist Extensor Stretch
The wrist extensor stretch targets the extensor carpi radialis brevis, the muscle commonly affected by tennis elbow. It helps reduce tension and improve flexibility.
- To perform: Hold your arm straight out with your palm facing down, gently pull back on your hand with the other until you feel a stretch in your forearm.
This stretch is excellent for alleviating pain and improving the mobility of your forearm muscles.
Towel Twist
The towel twist is a helpful exercise to strengthen your grip and improve your forearm muscles.
- To perform: Hold a towel with both hands and twist it as though you’re wringing out water. Alternate directions.
This exercise is a great way to replicate daily movements while protecting the muscles and tendons.
Wrist Flexion
The wrist flexion helps to strengthen the underside of your forearm.
- To perform: Hold a light weight or resistance band with your palm facing upward. Gently curl your wrist upward, then slowly lower it.
This is an excellent addition to your upper body strengthening routine without worsening symptoms.
Elbow Bend
The elbow bend is a gentle movement that improves flexibility and helps alleviate stiffness in the arm.
- To perform: Stand or sit with your arms at your sides. Slowly bend your elbow to bring your hand to your shoulder, then lower it back down.
This is useful for reducing pain and improving mobility, especially during physical therapy.
Ball Squeeze
The ball squeeze strengthens your forearm muscles and improves grip strength.
- To perform: Hold a soft stress ball or any squeezable object in your hand. Squeeze it as tightly as you can without pain, then release.
This is a simple yet effective exercise for maintaining upper body strength.
Wrist Turn
The wrist turn focuses on improving mobility and reducing stiffness.
- To perform: Hold a light object (like a small dumbbell) with your palm facing upward. Rotate your wrist so your palm faces downward, then return.
This movement strengthens the stabilizing muscles and tendons around the wrist joint.
Bicep Curl
The bicep curl is a classic exercise that builds upper body strength without straining your lateral epicondyle.
- To perform: Use a light weight or resistance band, keeping your palm facing upward. Slowly curl your arm toward your shoulder, then lower it back down.
This is a great way to maintain upper body strength training while protecting your forearms.
Fist Squeeze
The fist squeeze is a simple exercise that helps with grip strength and flexibility.
- To perform: Make a fist with your hand and squeeze it tightly. Hold for a few seconds, then release.
It’s a great low-impact option for people with ankylosing spondylitis or osteoarthritis who want to keep their hands and arms active.
Forearm Twist
The forearm twist builds strength and flexibility in the forearm while avoiding strain.
- To perform: Sit or stand with your arm bent at a 90-degree angle. Slowly twist your forearm so your palm faces upward, then downward.
This is excellent for promoting recovery in the muscles and tendons of the forearm.
Supination and Pronation
This movement targets the forearm muscles and helps improve wrist rotation.
- To perform: Hold a light object, like a hammer, with your hand. Rotate your wrist so your palm alternates between facing up (supination) and down (pronation).
This exercise is often recommended during physical therapy to improve mobility.
Wrist Deviation
The wrist deviation is great for strengthening the stabilizing muscles in the wrist.
- To perform: Hold a lightweight object with your palm facing inward. Move your wrist side to side, like waving.
This is a gentle exercise that reduces pain and improves flexibility.
Finger Stretch
The finger stretch helps improve flexibility and relieves tension in your fingers and forearm muscles.
- To perform: Place a rubber band around your fingers and thumb. Stretch your fingers outward against the resistance, then release.
This is highly effective for improving grip and reducing stiffness.
Grip
Improving your grip strength is essential for preventing further strain on the lateral epicondyle.
- To perform: Squeeze a grip trainer or similar tool for a few seconds at a time.
This exercise is crucial for maintaining functionality and preventing future injuries.
Wrist Curl
The wrist curl strengthens the forearm flexors and is an excellent choice for upper body strength training.
- To perform: Hold a light weight with your palm facing upward. Slowly curl your wrist upward and lower it back down.
This movement is often included in physical therapy routines to build strength in the muscles and tendons.
Tips for Managing Tennis Elbow During Upper Body Workouts
- Always use light weights to avoid overloading the lateral epicondyle.
- Incorporate circuit training with low-intensity exercises to aid weight loss and maintain fitness without strain.
- Use supportive tools like an ace velcro wrap to protect your elbow during exercises.
- Avoid repetitive movements that worsen pain or change symptoms of tennis elbow.
By focusing on these upper body exercises, you can stay active, strengthen your forearm muscles, and prevent further injuries while working toward recovery. Always consult with a doctor or physical therapy professional, especially if you’re dealing with conditions like ankylosing spondylitis or osteoarthritis, to ensure your workouts are safe and effective.
Final Words
Tennis elbow, also known as lateral epicondylitis, can make maintaining your fitness routine feel like a challenge, but it doesn’t have to stop you completely. By making smart choices, you can safely perform upper body exercises that protect your muscles and tendons while still building upper body strength. Incorporating movements like lateral raises with a palm-facing grip or using modifications during a circuit workout can help you avoid aggravating the lateral epicondyle area. For those dealing with golfer’s elbow (or medial epicondylitis), similar adjustments can be made to focus on strengthening the forearm muscles without creating additional pain.
It’s always a good idea to consult professionals like those from the American Academy of Orthopedic Surgeons or begin physical therapy to guide your recovery. Techniques such as proper posture, using supports like an ace Velcro wrap, and gradual progressions in upper body strength training can help prevent future injuries. Adding exercises like circuit training not only strengthens key areas but can also aid weight loss and improve overall fitness, making it an efficient way to stay active while you recover.
Remember, the goal is to avoid tennis elbow worsening while still engaging in safe and effective upper body strengthening routines. Whether you’re at the gym or working out at home, listening to your body and adjusting exercises to match your change in symptoms is crucial. Focus on exercises that support the extensor carpi radialis brevis and other affected areas, while avoiding overuse. Rehab-friendly moves and targeted body exercises can help rebuild strength and reduce strain.
Ultimately, staying mindful of your limitations and prioritizing your health will ensure you stay on track, whether you’re managing tennis elbow, ankylosing spondylitis, or even osteoarthritis. With patience and the right approach, you’ll regain your upper body strength and feel empowered to continue pursuing your fitness goals.
FAQs
What upper body exercises can I do with tennis elbow?
You can safely perform upper body exercises such as lateral raises (with a palm facing grip), light resistance band pulls, and shoulder presses, as long as you avoid any movement that causes pain around the lateral epicondyle. These exercises help maintain upper body strength without overloading your forearm muscles or muscles and tendons.
How does physical therapy help with tennis elbow?
Physical therapy focuses on strengthening the forearm and wrist muscles, including the extensor carpi radialis brevis, to reduce strain on the affected area. It also improves flexibility and helps manage pain. Therapists often recommend stretches, grip-strengthening exercises, and techniques to avoid tennis elbow from recurring.
Can circuit training or a circuit workout be effective for someone with tennis elbow?
Yes, a circuit workout can be effective if you modify it to prevent strain on the lateral epicondyle. Include exercises that focus on upper body strengthening without overusing your forearms. For example, incorporate lower-weight shoulder presses, body exercises like push-ups on your knees, and stretches between sets. Circuit training can also aid weight loss while keeping your routine varied and enjoyable.
What is the difference between tennis elbow and golfer’s elbow?
Both conditions involve inflammation of the tendons, but they affect different areas. Tennis elbow (or lateral epicondylitis) impacts the tendons on the outer part of the elbow, while golfer’s elbow (or medial epicondylitis) affects the tendons on the inner side. Both can benefit from upper body strength training and stretches tailored to the specific condition.
Should I avoid the Gym if I have tennis elbow?
You don’t have to avoid the Gym, but you should modify your routine to reduce stress on the affected muscles and tendons. Focus on upper body exercises that don’t aggravate your symptoms, like resistance band rows or chest presses with lighter weights. Use supports, such as an ace Velcro wrap, to stabilize your elbow and prevent further injury.
How do upper body exercises help with tennis elbow recovery?
Carefully chosen upper body strengthening exercises improve the health of your muscles and tendons, reducing strain on the elbow joint. Strengthening the forearm muscles and surrounding areas improves stability and helps prevent further injury. These exercises can also help manage pain and speed up recovery.
What role do forearm muscles play in tennis elbow?
The forearm muscles, particularly the extensor carpi radialis brevis, are often overused in tennis elbow, leading to strain and inflammation around the lateral epicondyle. Strengthening these muscles through targeted body exercises and stretches can help reduce symptoms while improving overall forearm function.
Are there tools or supports that can help with tennis elbow during workouts?
Yes, tools like an ace Velcro wrap can provide additional support to the elbow, reducing strain on the affected area during upper body strength training. These aids are especially helpful when performing modified body exercises or using gym equipment.
Can tennis elbow symptoms be linked to other conditions like ankylosing spondylitis or osteoarthritis?
While ankylosing spondylitis and osteoarthritis are separate conditions, they can affect joint health and might exacerbate elbow pain. If you have one of these conditions, you should prioritize low-impact upper body exercises and consult with a doctor or physical therapist for a tailored plan.
How can I prevent tennis elbow while maintaining upper body strength?
To avoid tennis elbow, focus on proper form during upper body strength training. Incorporate exercises that strengthen the forearm muscles and wrists, and avoid repetitive motions that strain the muscles and tendons. Regular stretching, using supportive aids, and balancing your workouts with rest can also help prevent future injuries.