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Crush Tennis Elbow and Pickleball Elbow: 3 Exercises to Stop the Pain

That nagging ache on the outside of your elbow isn’t just annoying, it’s a sign your tendon has been pushed past its limit. Whether it came from a tennis serve, a pickleball rally, or hours at a keyboard, the good news is it responds well to the right exercises. Here’s what’s actually happening in the joint, and three moves to start calming it down and rebuilding strength.

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Got a nagging pain on the outside of your elbow? You aren’t alone. Whether you call it tennis elbow or pickleball elbow, it is incredibly frustrating. 

Medically, this is called lateral epicondylalgia. It happens right at the lateral epicondyle: the bony bump on the outside of your elbow. This is where your forearm muscles attach to the bone via a tendon. When you overwork this area, the tendon gets irritated. Tiny micro-tears form. Inflammation sets in. And the pain gets worse every time you grip, swing, or lift. 

Why Does Tennis Elbow Happen? 

A woman in a white cap and blue shirt lunges to hit a yellow pickleball over the net during a game, with other players in the background.

You don’t get this pain overnight. It takes weeks or months of repetitive stress to push that tendon past its limit. 

  • Acute cases: You did too much, too soon. Inflammation spikes quickly. 
  • Chronic cases: The pain sneaks up on you over time from constant wear and tear. 

Racquet sports are major culprits. Swinging a tennis racket or dominating a fast-paced pickleball rally puts huge, repetitive stress on one arm. But athletes aren’t the only ones at risk. Repetitive jobs, throwing sports, playing musical instruments, and even doing yard work with vibrating power tools can trigger the exact same pain. 

3 Exercises for Quick Relief 

Ready to take action? These three exercises strengthen your forearm and help heal the tendon. 

Important Note: Use a challenging weight, but never let your pain go above a 4 out of 10! 

1. Wrist Extension Isometric Isometrics build strength without moving the joint. They are perfect for calming down angry tendons. 

  • Rest your forearm on a table, palm down. Hang your wrist just off the edge. 
  • Hold a dumbbell. Keep your wrist straight and level. 
  • Hold this exact position. Do not let your wrist drop. 
  • The Plan: 4 to 5 sets of 45 seconds. 

2. Active Wrist Extension Once your elbow can handle the static hold, it’s time to add movement. 

  • Keep your forearm resting on the table, palm down, with your wrist off the edge. 
  • Hold the dumbbell. Slowly lower your knuckles toward the floor. 
  • Flex your wrist back up to the starting point. 
  • Keep your forearm glued to the table. Move only your wrist. 
  • The Plan: 4 sets of 15 reps. 

3. Reverse Curl This move strengthens the muscles that cross your elbow joint, building armor for the whole area. 

  • Stand or sit. Hold dumbbells with your palms facing down. 
  • Pin your elbows strictly to your sides. 
  • Curl the weights up toward your shoulders. Keep your wrists locked straight. 
  • Lower the weights slowly and smoothly. 
  • The Plan: 4 sets of 15 reps. 

Ready for a Custom Game Plan? 

A male physiotherapist in blue scrubs examines a female patient's arm, holding her wrist and elbow.

These exercises are a fantastic start, but every body is unique. If your pain isn’t budging, it’s time to call in the pros. 

Find a Physical Therapist near you today. A physical therapist will assess your exact needs, pinpoint the root cause of your pain, and build a custom treatment plan to get you back on the court.

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