Recovery plan

Tennis Elbow (Lateral Elbow Tendinopathy)

Learn why tennis elbow causes pain outside the elbow, which loads commonly aggravate it, and how graded rehabilitation may help.

Read the full injury guide Arms recovery

A usable progression

Move forward when the current stage is tolerable.

This is a general education framework, not a personal prescription. The injury, treatment, symptoms, and demands of your activity can all change the pace.

Settle

Goal: Protect the area and reduce the most provocative load.
Do: Use comfortable daily movement where appropriate and follow any protection or restrictions from your clinician.
Avoid: Avoid repeatedly testing sharp pain, forcing range, or returning to demanding activity because symptoms briefly improve.
Progress when: Daily tasks are becoming easier and symptoms are not escalating after ordinary activity.

Restore

Goal: Rebuild comfortable movement and basic function.
Do: Work through the exercises and mobility guidance linked below, starting with a tolerable range and dose.
Avoid: Avoid adding several new exercises, heavier loads, or longer sessions at the same time.
Progress when: Movement is more comfortable, swelling or irritability is settling, and basic use is improving.

Strengthen

Goal: Build capacity for the loads your work, training, or sport requires.
Do: Progress resistance, repetitions, range, or time gradually—one meaningful change at a time.
Avoid: Avoid using pain-free rest alone as proof that the tissue is ready for full demand.
Progress when: The area tolerates progressively harder sessions without a marked next-day flare.

Return

Goal: Reintroduce the specific activity with control and confidence.
Do: Start with a reduced version of the task, then build duration, load, speed, and complexity separately.
Avoid: Avoid jumping from rehabilitation exercises straight to full training, competition, or heavy work.
Progress when: You can repeat the demands of your activity with stable symptoms, useful strength, and no loss of function.

Take-Home Guide

Printable

Download & print

Tennis Elbow: Strengthening Program

A printable progressive strengthening program for tennis elbow — isometrics first, then light resistance, grip work and a return to activity.

Read guide →

Rehabilitation Guides

Rehabilitation · IA-UAE-REH-001

General Upper Arm and Elbow Loading Principles

Learn how to adjust grip, range, resistance and training volume when rebuilding an irritated upper arm or elbow.

Read guide →

Exercises

Exercises · IA-UAE-EXE-003

Eccentric Wrist Extension

Learn slow eccentric wrist extension for progressive loading of the wrist extensor tendons.

Read guide →Exercises · IA-UAE-EXE-004

Forearm Pronation and Supination

Learn a controlled palm-up and palm-down forearm rotation exercise, with options for mobility and resistance.

Read guide →Exercises · IA-UAE-EXE-002

Wrist-Extension Isometric

Learn a simple wrist-extension isometric used to begin loading the wrist extensor muscles without moving the elbow.

Read guide →

Mobility & Stretching

Stretches · IA-UAE-STR-002

Tennis Elbow Stretch

Learn the standard tennis elbow stretch for the outer elbow and forearm, with step-by-step instructions, easier versions and when to stop.

Read guide →Stretches · IA-UAE-STR-001

Golfer's Elbow Stretch

Learn the golfer's elbow stretch for inner elbow and forearm tightness, with step-by-step instructions, easier versions and when to stop.

Read guide →

Recovery Timelines

Recovery timelines · IA-UAE-REC-002

Tennis Elbow Recovery Timeline

A realistic tennis elbow recovery timeline — from the acute flare to strengthening to returning to sport — and what slows or speeds it up.

Read guide →

Recovery guidance needs context.

These resources provide general education, not a diagnosis or personalised treatment plan. A recent major injury, deformity, substantial weakness, worsening neurological symptoms or inability to use the affected area should be assessed.