Tennis Elbow Exercises You Can Do At Home

Are you experiencing elbow pain as you have never felt before?  Do you play a lot of tennis or partake in a regular activity where your elbow and forearm are active? If so, you may have a condition known as tennis elbow.  Medically known as lateral epicondylitis, the situation is widespread.  Golfer's elbow is another common term.  Tennis elbow exercises can help, but you must recover first.

If you find yourself suffering from this type of condition, pain medications may just not cut it. 

You want to relieve pain, not temporarily, but permanently.  Tennis elbow exercises at home are a high starting point.  Start that rehab program right at home with a combination of knowledge as well as our products.

Light Weight

You want to do tennis elbow exercises with light weights.  Do nothing more than one or two pounds and increase a bit at a time.  Start with tennis elbow exercises that involve light twists of the arm, bicep curls, simple activity.  The goal with tennis elbow exercises is to strengthen the arms, the tendons.  The more the muscles are strengthened, the better off they will be.

Rest May be Best

You likely need tennis elbow exercises because you have been putting your arm through strenuous activity.  You may need to start the process of recovery with some rest time.  Take a period off to rest your fingers, your wrists, as well as forearms.  All of these muscles, the tendons that connect them, have to get some time to heal up.

You may be thinking, this isn't tennis elbow exercises?  No, it may not be, but it is the first step to proper recovery!  If it is already damaged, pushing the tendons more will hurt.

It may be tennis that is causing the issue, golf, or it could even be what you are doing for work. The soreness is real and the longer you continue to damage the tendons, the more severe the issue becomes.  It may take weeks of rest, or even months before the healing process is there.

Treating With Ice and Cold Packs

You can also do a lot of good with ice or cold packs.  Once you experience any opine at all related to tennis elbow exercises, start the treatment period.  You may have to use the ice or cold packs many times over the course of a day.  Try to keep the treatments to around 15-minutes.

One way you can avoid excessive cold on your skin is to use a cloth between the ice and your arm.  You may also find that heat can assist, from a hot tub or a bath.  Whatever is going to help to relieve the pain, go with it!


Tennis elbow exercises get support from braces.  They are necessary to assist you in the recovery process.  It is also essential to allow you to continue to do what you love.  We at have many elbow strap products, braces, alls worst of stuff that can give you support.  The goal is to let you play tennis, to get back on the court and go at it full-on.

The braces are helpful because what they do is to support you.  They are going to help you counter the force on your arm when you twist it.  Say you swing a racket hard.  Those tendons are going to stretch, causing the pain.  The elbow strap goes counter to that, so the pressure is not as much on the tendons.  The load gets spread out more so that the tendon can heal, not get any worse.


After time on the tennis court or golf course, try to keep your arm elevated.  This is not the most complicated of tennis elbow exercises, but just keeping it raised is helpful.  Swelling is going to become the most severe when all of the blood is allowed to rush down, towards where the tendon is damaged.  Reduce the pain and swelling in your wrist, forearm, with elevation

Stretch it Out

Tennis elbow exercises absolutely include stretching!  You would be amazed at how much good you can do by merely stretching before you start any exercise.  It does not even have to be tennis!  You may be doing something as simple as washing dishes in the kitchen and find that it is aggravating the tendon.  Take action to try and prepare the muscles for anything.  Stretch out the hands, the wrists, the forearms.  The more you warm-up and stretch, the more your muscles will be prepared for the exertion you will put them through.

One product we offer that can help with tennis elbow exercises is the Simien Flexible Rubber Twist Bar.  This is an easy way to treat treating your elbow pain.  You will stretch the muscles and also rebuild their strength at the same time.

Pain Medications

Complement at-home tennis elbow exercises with pain medicine.  Taking medication to help with the pain can also provide temporary relief.  Simien makes a great product we carry that is a pain relief cream.  It is an all natural product that is fast acting and helps to relieve pain with a gel form.  Long-lasting, something like this we offer can help you keep going, while not doing more damage to the tendon.  You can couple this with other, more traditional plan medication.

Seek a Doctor

You never want to treat tennis elbow entirely on your own.  Tennis elbow exercises at home are great, but you want to consult with a  doctor in the event it is more severe.  Professional guidance, assistance, will always trump exercises and treatment you can do solo.  Be sure to seek medical attention should your tennis elbow or related tennis elbow exercises cause you added pain.  The at-home therapies are excellent supplements to professional medical treatment.

The Team at wants to help you beat the condition, get back out on the court or whatever other physical activity you are trying to do.  All of our products are geared towards assisting you with the treatment of tennis elbow and tennis elbow exercises.  It goes beyond elbow braces. 

As a tennis elbow sufferer, you want that elbow pain gone.  Our products help with relieving symptoms and getting you back in action.


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  • This is going to be a shorter blog this week, but we wanted to take a little bit of time to talk about alcohol. Or rather, “alcohols”- a whole family of organic compounds. Humans use alcohols for all sorts of applications. For example, we use menthol for pain relief, glycerol for everything from sweetness to antifreeze, and ethanol as a social lubricant.

    The fact that ethanol is a psychoactive compound has of course lead to its complicated relationship with tattooing. The ready access of inebriated sailors on shore leave in cities like Honolulu and San Francisco gave tattoo artists tremendous opportunity to hone their craft in the middle and second half of the 20th century. But changing societal mores as well as the difficulty in working with a drunk client has all but terminated the practice (not to mention many US state laws that prohibit artists from tattooing intoxicated clients).

    Nonetheless, alcohol is still present in the tattooing process, and it is worth talking about where is would be a good idea to look for alternative options. As we indicated previously, “alcohol” isn’t a single chemical but instead represents a whole family of compounds. Ethanol and isopropanol are probably the most common alcohols in the tattoo shop space, so lets quickly cover what they might be used for.

    Both ethanol and isopropanol are used as cleaning products for their antiseptic qualities. Ethanol may also be used as a solvent and carrier, especially for use in tinctures. And it must be said that both ethanol and isopropanol do have a fairly consistent track record for efficacy.

    As an antiseptic, ethanol and isopropanol have proven to be quite handy at tackling bacteria, fungi, and some viruses (a “biocide”)- though they are not effective against bacterial spores and so “are not recommended for sterilization…” ( Most research indicates that ethanol and isopropanol degrade and/or denature cell membranes. Both alcohols are in widespread use in hand sanitizers and cleaning products, though the FDA has requested that manufacturers of hand sanitizers submit evidence to demonstrate how quickly these alcohols act and their actual biocidal effectiveness. Tattoo artists who use hand sanitizers to “clean” the skin should pay close attention to how manufacturers respond, and should keep in mind that killing topical bacteria and funguses is only part of the “cleaning” process.

    Tinctures are most commonly alcoholic extracts of plant matter. Tattoo artists likely only use one tincture with any regularity- tincture of green soap. Tincture of green soap is a typically a 30% ethanol product made with lavandula (lavender) and/or its essential oil. In use in one form or another since the early 20th century, tincture of green soap has been used as a household and institutional cleaning product, as well as a topical skin preparation for surgery. While surgical prep procedure has moved on, tincture of green soap remains available.

    Which of course leads to the question- “if alcohols are passable biocides, why should tattoo artists consider anything else for prep or clean-up?”

    First, pain. As anyone who as ever attempted to clean a wound with alcohol has learned, alcohol hurts. Research indicates that ethanol and isopropanol potentiate a vallinoid receptor (VR-1) in the skin- the same receptor that is activated by capsicum- and reduces the sensory threshold from 42 degrees C to 34 degrees C ( We’ve already talked about how heat is an issue in tattooing (see our piece of fluid dynamics)- by reducing the threshold, alcohol increases the burning sensation. Which is not good.

    Second, the skin’s response. While there is a huge debate as to whether or not alcohol is inherently “bad” for the skin (and seriously, going down that rabbit hole is a surefire way to lose an afternoon), there are few things that just about all professional dermatologists and researchers agree on when it comes to alcohol and the skin. It definitely dries out the skin, which is not great. In extremely high concentrations, it can be irritating and damaging and so should be handled with caution. And it can definitely cause redness and contact dermatitis in individuals with sensitive skin or allergies.

    Third, shipping alcohol is hard. This one has less to do with tattoo artists and more to do with your distributor, but it actually has a bearing on how we as professional tattooers practice our craft. Because of alcohol’s flammability and because of historical, religious, and cultural prohibitions on alcohol as a psychoactive drug, getting alcohol from a manufacturing center to a warehouse and then on to an artist is an involved process that can require additional paperwork and cost. Some distributors won’t carry products that have a certain percentage of alcohol by volume, and there are hard limits on the amount of ethanol and isopropanol you can ship via conventional mail providers.

    Fourth, alcohol can slow wound healing. Most physicians advise against the use of ethanol and isopropanol in cleaning open wounds, as the same sorts of attributes that make alcohol an effect biocide can also damage human epithelial cell walls. And because of the activation of VRs-1 in the skin, it can cause additional inflammation- many topical tinctures like Tiger Balm are effective at treating muscle soreness precisely because the cause a (limited) topical reaction, which the body responds to by increasing local circulation and inflammation.

    None of this is to say that tattoo artists should cut alcohol out of their toolboxes. Rather, this is to suggest that there are limitations to alcohol’s utility- it is a good for cleaning residue and is a capable biocide up until the moment the skin is broken. Additionally, artists who see their clients react to alcohol should desist immediately- while these reactions are rarely life-threatening, the resultant redness and contact dermatitis can complicate a tattoo session.

    As always, leave us questions and comments in the comment section below, like us on facebook, and follow us on instagram.



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396 reviews
My rating

Seem to work well. Haven’t worn enough to really know

Good price for product.

Elbow brace seems to work well. I’ve had one for awhile and I like that the Velcro is still working. Good product for the price.

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Didn’t work.

Tennis Elbow Brace is amazing

Tennis Elbow Brace is amazing, great support for my elbow, I highly recommend , also the customer service is incredible. I am very pleased and happy with my purchase, could not be happier! Thank you very much😃

Simien Tennis Elbow Brace Compression Sleeve with Dual Gel Pads