When Tennis Elbow Stretches Aren’t Working: What to Do Instead

Though stretches can relieve symptoms and get you ready for the next stage of your rehab, they are not enough to resolve the underlying problem on their own. Here’s a breakdown of what those common stretches do, why you still have pain, and what you can do to finally get Tennis Elbow relief that sticks.

The go-to stretches for Tennis Elbow primarily target the extensor and flexor muscles of the forearm. These muscles are responsible for turning, bending, or straightening your hand and wrist. Together, they let you grip, hold, and twist. Two of the most commonly recommended stretches are:

Both of these stretches are also useful as warm-up moves before activities that involve pain triggers, like gripping or twisting. Many people who get over Tennis Elbow keep these forearm stretches in their toolbox and use them before activities as an effective way to prevent Tennis Elbow flareups.

These stretches are recommended to help:

• Loosen tight muscles and tendons;

• Improve flexibility and mobility;

• Reduce tension and discomfort; and

• Encourage blood flow to the area to promote healing.

When done consistently and correctly, these stretches can help reduce pain and help you regain grip strength over time.

If you’ve been stretching regularly and still have pain, there are four likely reasons. The fundamental problem occurs when stretching is the only thing you’re doing for Tennis Elbow self-care. It’s just one part of an effective Tennis Elbow treatment regimen.

• Tendon damage: Tennis Elbow, especially when it's become chronic (meaning you’ve had the symptoms for more than a week or two), involves tissue damage. The fundamental problem is microtears and scar tissue formation in the tendon. These tissue damage can’t be fixed with stretching alone.

• Incorrect technique or overstretching: Stretching too aggressively or with improper form can irritate the tendons further.

If you're still in pain or continuing to get flareups despite doing stretches, it's time to update your approach. Here are four things to consider:

Pay attention to what movements and activities aggravate your symptoms, and either modify the movements or take a break for a few days. If you’re overtaxing your forearm on the job but can’t completely eliminate what causes you pain, consider using more ergonomic tools, switching your mouse hand, or taking more frequent breaks from repetitive tasks.

A physical therapist can develop a personalized treatment plan including manual therapy like instrument-assisted soft tissue mobilization (IASTM). A sports medicine doctor might recommend ultrasound therapy, platelet-rich plasma (PRP) injections, or other interventions.

Stretching is a helpful tool for Tennis Elbow recovery but it should be one component of your treatment. If your forearm pain persists, don’t push through it, and consider a more comprehensive, physical therapy-driven approach with Alleviate Tennis Elbow tools!

Alleviate was founded by a patient-clinician duo to bring the effective chronic pain treatment from physical therapy offices to everyone's home. With the all-in-one Tennis Elbow System, you can easily follow the Alleviate Method to treat your forearm pain, going beyond the symptom relief of Tennis Elbow stretches. Get relief now, and make it stick - all without the hassle and cost of traditional physical therapy.