Weightlifting with Tennis Elbow: How to Train Safely and Recover
Tennis elbow, also known as lateral epicondylitis, is a common elbow injury caused by overuse of the forearm muscles and wrist extensors—especially during repetitive movements like wrist extension or lifting weights. For a tennis player or weightlifter, this condition can cause significant tennis elbow pain, especially around the outer elbow and elbow joint.
However, you don’t have to stop training altogether. With the right strategy, including targeted tennis elbow exercises and guidance from a physical therapist, you can continue lifting weight while managing symptoms and encouraging recovery.
This guide explores how to safely weightlift with tennis elbow, which exercises to avoid, and how to speed up your recovery with effective tennis elbow treatment options.
What Is Tennis Elbow?
Tennis elbow is an overuse elbow injury that affects the elbow tendon and surrounding tissues on the outer elbow. It’s caused by repetitive motions such as gripping, twisting, or lifting weight, which strain the wrist extensors and forearm muscle group.
Despite its name, tennis elbow is common among weightlifters, tradespeople, and office workers—not just the occasional tennis player.
Symptoms of Tennis Elbow:
Pain on the outer part of the elbow (also known as outside elbow pain)
Weak grip strength
Elbow discomfort during lifting, gripping, or twisting motions
Tenderness around the elbow joint
Can You Still Lift Weights with Tennis Elbow?
Yes, you can continue lifting weight with tennis elbow, but it’s crucial to modify your routine to avoid worsening the condition. The goal is to minimise strain on the elbow joint and surrounding wrist extensors while maintaining strength and mobility. Using an elbow sleeve for support and incorporating tennis elbow exercise variations can also help protect the affected area during training.
Tips for Safe Weightlifting with Tennis Elbow
Adjust Your Grip
Use a neutral grip (palms facing each other) to reduce stress on your forearm muscles and wrist extensors.
Avoid exercises that require a tight grip, such as heavy barbell curls or deadlifts, which can aggravate tennis elbow pain and worsen elbow discomfort.
Reduce the Weight
Lighten the load to decrease strain on the affected elbow tendon and outer elbow.
Focus on higher repetitions with lighter weights to maintain strength without overloading your elbow joint.
Use Supportive Equipment
Wrist wraps or straps can stabilise your grip and reduce pressure on the forearm muscle group.
Resistance bands are an excellent alternative for controlled resistance exercises that don’t stress the elbow tendon. Wearing an elbow sleeve may also provide extra support during workouts.
Avoid Trigger Movements
Steer clear of exercises that aggravate your tennis elbow pain, such as pull-ups, heavy curls, or repetitive gripping movements.
Substitute with alternative tennis elbow exercises that target the same muscle groups without straining your lateral elbow.
Focus on Lower Body and Core
Shift your training focus to exercises like squats, lunges, and planks, which don’t involve your arms.
Maintain overall fitness while allowing your elbow injury to heal and reduce inflammation in the elbow joint and surrounding tissues.
Best Exercises to Do with Tennis Elbow
Not all exercises are off-limits—even with a tennis elbow injury. Here are some safe options that minimise strain on the elbow joint and surrounding forearm muscles:
Dumbbell Rows (Neutral Grip): Support your body on a bench to reduce strain on your wrist extensors and outer elbow. A neutral grip helps avoid aggravating the lateral elbow.
Push-Ups (Modified): Perform on an elevated surface to lessen pressure on your elbow tendon and reduce elbow discomfort.
Cable Triceps Pushdowns (Rope Attachment): Use a light weight and maintain a neutral wrist position. This variation avoids excessive wrist extension and protects the elbow joint.
Leg Press and Squats: Strengthen your lower body without involving your elbow joint or stressing the forearm muscles.
Plank Variations: Build core strength while sparing the wrist extensors and avoiding direct pressure on the outside elbow pain area.
Recovery Tips for Tennis Elbow
Recovery is key to managing tennis elbow and preventing long-term damage to the elbow tendon and surrounding tissues in the outer elbow and lateral elbow.
Rest: Give your elbow joint time to heal by avoiding activities that worsen tennis elbow pain or contribute to inner elbow pain.
Apply Ice: Use an ice pack on the affected elbow injury area for 15–20 minutes several times a day to reduce inflammation and elbow discomfort.
Strengthen Your Forearm: Gradually introduce wrist curls, reverse wrist curls, and grip squeezes to rebuild strength in the forearm muscles and support your wrist extensors.
Stretch Regularly: Gentle stretches targeting wrist extension and forearm muscles can improve flexibility and release tension in the outer elbow.
Seek Professional Help: A qualified physical therapist can guide your recovery with targeted tennis elbow exercises and modalities like manual therapy or dry needling. This is especially important if you're a tennis player or regularly lifting weight.
How a Physiotherapist or Chiropractor Can Help
A physical therapist or chiropractor can provide personalised care tailored to your condition. Their physical therapy treatments may include:
Manual Therapy: Techniques like soft tissue massage and joint mobilisation to relieve tension in the elbow joint, inner elbow, or outer elbow, and restore mobility.
Exercise Prescription: A tailored program that may include tennis elbow exercises and mobility drills to strengthen your forearm muscles and improve overall biomechanics—especially important if you’re also dealing with golfers elbow or inner elbow pain.
Dry Needling: Used to release trigger points in tight wrist extensors or irritated tissues surrounding the elbow tendon, helping to reduce elbow discomfort and improve recovery outcomes.
Education: Guidance on proper lifting technique, posture, and workload management to prevent future elbow injury and support ongoing recovery.
Train Smart and Recover Well
Tennis elbow doesn’t have to mean the end of your weightlifting journey. By modifying your training routine, focusing on recovery, and seeking professional guidance, you can continue to stay active while allowing your elbow joint to heal.
At Elite Health & Performance, we specialise in treating sports-related elbow injuries like tennis elbow and golfers elbow. Our expert physiotherapists and chiropractors provide tailored care to support your recovery and help you train safely with tennis elbow exercises and other targeted treatments.
Contact us today to book an appointment and get back to doing what you love, all while preventing future elbow discomfort and pain.
