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Contrary to its name, tennis players aren’t the only people who can get tennis elbow. Surprisingly, it’s a relatively common forearm problem that affects more than 200,000 people in the U.S. each year. If you’ve been diagnosed with tennis elbow or are experiencing pain on the outside of your elbow, here are a few exercises you can do right at home and with very little equipment.

Ball squeeze

1. 1. Grab a tennis ball (or two socks rolled up together) and hold it in your hand.

1. 1. Make a fist around the ball and squeeze your hand around it tightly.

1. 1. Hold that squeeze for about 6 seconds, then relax your hand for 10 seconds.

1. Repeat this 10 times, then switch to your other hand.

Wrist deviation

1. 1. Lay your arm on a table, but allow your wrist to dangle off of it slightly.

1. 1. Hold your hand out so that it looks like you are shaking someone’s hand.

1. Then, move just your hand up and down 10 times.

Bicep curls

1. 1. Sit on a chair with your legs spread open and lean forward slightly.

1. 1. Place your left hand on your left thigh and your right elbow on your right thigh.

1. 1. Hold a light (1-2 pound) weight in your right arm and slowly curl the weight up from your thigh to your chest.

1. Repeat this 10 times and then switch to the opposite hand.

Wrist extensions

1. 1. Sit in a chair with your legs spread apart and place your right elbow on your right knee, and place your arm straight forward.

1. 1. Place your left elbow on your left thigh and cross your arm so that your left hand is on your right thigh. 

1. 1. Hold a light (2 pound) dumbbell in your right hand (keeping your palm facing down) and move the dumbbell up and down using only your wrist.

1. Do this 10 times, then switch to your left wrist.

When self-treatment options are no longer relieving your joint pain, it’s time to turn to the professionals. Residents of Fairfield County can trust OSG with all of their orthopedic needs. As southern Connecticut’s largest and most experienced orthopedic practice, we can fix virtually every bone and joint in your body. Request an appointment online or give us a call at (203) 337-2600.