Tennis Elbow Cure – How to Treat Tennis Elbow Permanently
This aim of this article is to give a step by step procedure for tennis elbow cure for those who are wondering how to treat tennis elbow permanently.
Tennis elbow cures can be categorized into to broad categories – nonconservative method and the conservative method. The conservative method involves mainly anti inflamatory medicines and surgery. Anti inflammatory medicines are good for temporary pain relief but not useful for permanent cure. Surgery is performed only at the extreme cases.
Permanent Tennis Elbow Cure
There is an unanimous agreement among the experts that in order to treat tennis elbow permanently, application of the conservative methods involving the basic home remediesand exercises in a disciplined way is necessary.
Why Many People Fail
In spite of practicing these techniques, many people fail to see the desired result. In most of the cases, it has been noticed that these methods are applied in a wrong way resulting in slow or no progress.
Below, we will go through the recipe of tennis elbow cure and see how the common mistakes can be avoided.
Click here to know more of these mistakes and how to avoid them
Home Remedy
Tennis elbow cure starts with the well known R. I. C. E technique.
‘R’ stands for rest. Keeping your elbow in rest is the first step. But, there are several doubts and misconceptions related to rest. Many people prescribes to leave all the activities which is not feasible for everyone. It is true that it will be better if you can give your elbow complete rest for initial few days. After that, identify your activities that you cant avoid but can stress your elbow. With proper precaution by wearing properly designed brace and by doing few stretches you can do these activities. ‘I’ stands for icing. Regular icing is important to reduce inflammation and swelling. You can use a styrofoam cup for more effective icing. ‘C’ is for compression which involves keeping the area of forearm just below the under compression to decrease inflammation. ‘E’ stands for elevation. It is suggested to keep your elbow elevated above the hearth level to reduce inflammation. You can take the help of any support for that.
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Tennis Elbow Exercises
For tennis elbow cure, practice of a few well designed exercises is mandatory. After applying the R. I. C. E. technique for few days, you will start seeing some improvement. At this stage, you need to start practicing few exercises. Exercises are of two types – stretching exercises and strengthening exercises.
Stretching exercises are performed to increase the flexibility of the affected tendons. Your exercise program starts with the stretching exercises. Stretching exercises involve stretching few muscles up to the level of your tolerance, holding their for few seconds and relaxing. Four important stretches are forearm extension, forearm flexion, wrist extension and wrist flexion.
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Proper practice of these stretches in a prescribed way should make you feel easy in few days.
After your tendons have regained some flexibility, you need to start strengthening your tendons by strengthening exercises. The type of exercises that strengthen your tendons are of three types – isometric, concentric and eccentric. To treat tennis elbow that affects the tendons connected your lateral epicondyle, eccentric exercises are the appropriate ones. Pronation and supination exercises in different forms in a eccentric manner are performed.
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Mistakes to Avoid
The process to treat tennis elbow is not difficult. The only thing it demands is disciplined practice with specific consideration to all the aspects of the techniques. While it is true that several people have greatly benefited by practicing the tennis elbow exercises in a prescribed way, this fact cannot be denied that many people have failed to see result because of practicing the exercises in a wrong way. In case of the strengthening exercises, chances of committing mistakes are even more. These exercises can be done in many ways. Your need to make sure if your exercises routine has a proper combination of these exercises, if you are doing them in a proper sequence. Loads and repetitions are two very important aspects of these exercises that need to be specified specifically. So, I would highly suggest you to follow a well detailed exercise plan designed by an expert.
What I Recommend
The importance of a well designed exercise plan cannot be over emphasized.
Tennis Elbow Tips: If you want to perform the exercises at the comfort of your home without using any gym equipment, I would recommend the course Tennis Elbow Tips by Geoff Hunt.
Geoff is a Certified Personal Fitness Trainer(CPFT), Exercise Rehab Specialist(ERS) and a tennis elbow survivor from Canada. He has helped several people to get rid of tennis elbow by simple exercises. In tennis elbow tips, he has given an exact recipe of his tennis elbow cure program. Each of the steps are detailed nicely leaving chance of doubts. Click here to check the course of Geoff Hunt on how to treat tennis elbow.
Tennis Elbow Pain Cure: If you are interested in doing the exercises in a gym, I would strongly suggest the course named the Tennis Elbow Pain Cure created by Tym Allardyce.
Tym is one of the top tennis elbow rehabilitation specialists in the UK.
He has consulted top international sportsmen and women like international footballers, world champion kayakers, top golfers, Britain’s top female sprinters for tennis elbow cure. In his Tennis Elbow Pain Cure you will find step by step tennis elbow cure roadmap with sufficient details to each and every part. Click here to check out tennis elbow cure by Tym Allardyce.
You are about to discover 3 secrets that one needs to know for permanent tennis elbow cure in a safe way
After completing our FREE 8 day email course on tennis elbow cure, you will ..
- Discover the secret of getting rid of tennis elbow for ever
- Know why many people fail to cure tennis elbow in spite of putting so much effort and spending money
- How to avoid the common mistakes that make it hard to cure tennis elbow
- Have a clear road map to follow
Plus Much More Important Tips Inside
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Tendon Healing Diets
Diet forms an important part of treating any problem in body. Treatment of tendon damage is also not an exception.
Tendons are the flexible connectors between your muscles and bones. Over use of the associated organs (arm, wrist, leg etc.) can cause damage to the associated tendons. Depending on the type and intensity of the damage, you need to adapt one or more of the treatment options like medicines, exercises, therapies etc. However, for a complete cure of the problem, you need to have a proper diet that helps heal the tendons.
Here is list of ingredients that need to be included in your tendon dealing diet.
Vitamin
Vitamin C also known as the ascorbic acid, helps produce collagen which is vital to healing the tendons. In case of a tendon damage, you need to have more of the food items reach in vitamin C. Fruits like strawberries, broccoli, oranges, kiwi fruit, cantaloupe, cauliflower, Brussels sprouts etc. are good sources of vitamin C. Vitamin C is known to lose its effect when cooked. So, it is better to eat the items that can be consumed without cooking.
Omega 3 Fatty Acid
Omega 3 fatty acids play a big role in reducing the inflammation in tendons. Good source of Omega 3 fatty acids are fishes like salmon, flounder, late trout etc., vegetable oils, nuts etc. Not just for tendon healing, it is always advisable to have more of Omega3 fatty acids and less of saturated and trans fats.
Bromelain
Bromelain is an enzyme that digests protein and has anti inflammatory property and heals minor injuries. The best source of this enzyme is pie apple.
Bioflavonoids
Bioflavonoids which used to be known as vitamin P as well are a compound found in plants. Because of their anti inflammatory and collagen forming properties, they are considered to be included in tendon healing diets. You can find bioflavonoids in grapes, raspberries, green tea, citrus fruit, apples, peppers, onions, blueberries, cherries, broccoli, black currants etc.
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Tennis Elbow Tips by Geoff Hunt – An In Depth Review
Here is an overview of the course Tennis Elbow Tips by Geoff Hunt and an honest review of it.
A Brief Overview of the Content
The main content of the course comes in a pdf ebook divided into several chapters
Chapter 1 deals with the anatomy of elbow and arm
Chapter 2 gives a breif description of what tennis elbow is and how it happens
Chapter 3 talks about the activities that can lead to tennis elbow if proper precaution is not taken
Chapter 4 describes the dangerous movements during these activities that results in tennis elbow
Chapter 5 teaches you the R.I.C.E principle. This is where your tennis elbow treatment starts
Chapter 6 gives you the 6 simple exercises with all the aspects (each and every movement, number of repetitions and sets) that leads towards permanent tennis elbow cure
After that, there are few bonus chapters. These bonuses include step by step videos of the 7 simple steps, a chapter on dangers of anti inflamatory drugs, transcription of an audio interview of Geoff Hunt with Jason Baxx . This audio interview is just awesome. Here Geoff goes very deep into different aspects of the tennis elbow problem. This transcript comes in a downloadable doc format. The last bonus chapter gives you a tennis elbow exercise journal in Microsoft Excel format to guide you through the appropriate exercise routine and monitor your progress. Apart from that, you will get a separate pdf document containing a guide to fitting exercise in your busy schedule.
Why Do I Recommend It?
1. Well Designed Exercises
Each of the exercises are very wisely designed to cure your problem without any side effect. As I mentioned before in one of the articles on tennis elbow exercises that a tennis elbow exercise should contain both stretching and strengthening exercises. This course gives a n optimized combination of both of these types of exercises.
2. Stretching Exercises for Better Flexibility
Performing only strengthening exercises can cause severe damage to your muscles. At first, you need to perform some stretching exercises to help your muscles tendons get back their flexibility. By doing this, you get your muscles prepared for strengthening exercises. This exercise course starts with two very effective stretching exercises.
3. Strengthening Exercises Specifically Targeting Your Problem
Strengthening exercises can be eccentric, concentric and isometric. However, there is an unanimous aggreement among the therapists that eccentric exercises are what you need particularly for tennis elbow. These exercises should aim working out only the extensor tendons of the wrist including your Extensor Carpi Radialis Brevis. Each of the exercises in Tennis Elbow Tips are designed to do this. If you read the first chapter carefully and get a good idea about your different muscles, you will feel it yourself when you perform these exercises.
4. Detailed Specification of All the Aspects (Load, frequency and repetitions)
Load, frequency and repetitions are the three main components of tennis elboe exercise program. Each of these shoould be specified precioulsy for the best result without negative effects. Geoff Hunt, in this course, has done a great job in giving all these details for each of these exercises.
5. Videos for Better Learning
Each of the exercises are described in words as well as through videos to leave no confusion.
6. Exercise Journal for Faster Relief
This nicely detailed course with the tennis elbow exercise journal makes your practice regularized and disciplined to give you a faster relief.
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Tennis Elbow Exercises – How Do the Exercises for Tennis Elbow Heal the Tendons
Tennis elbow exercises are mostly advocated for tennis elbow treatment. Most of the researchers in the field of orthopedics are of the opinion that a well designed combination of strengthening and stretching exercises can cure this problem in the safest way.
This naturally makes us curious to know what happens inside our tendons when we perform these exercises and how these exercises works against the adverse changes in the tendons to cure tennis elbow. To find an answer to this, recently I reviewed the findings of several researchers in this area.
Researchers like Khan, Cook, Taunton, Kannus, Ohberg, Alfredson, Lorentzon, Vilarta etc. have done extensive study on how the tennis elbow exercises, heals the tendons. A good review of their works can be found in a research paper by Stasinopoulos, Stasinopoulou and Johnson. According to Khan, Cook, Taunton, Kannus, Ohberg, Alfredson, Lorentzon, Alfredson and others, eccentric exercises stimulates the mechano-receptors in tenocytes to produce collagen. This helps the tendons to recover and get the strength back. Researchers including Khan, Cook, Taunton, Kannus, Ohberg, Alfredson, Lorentzon, Alfredson, Vilarta, Stanish etc. have reported that in addition to stimulating the mechano-receptors in tenocytes, eccentric exercise training may induce a response that normalizes the high concentration of glycosaminoglycans. This may also be helpful in improving the collagen alignment of the tendons and simulate collagen linkage formation, both of which can lead to improving the tensile strength. Alfredson, Pietila, Johnson and others believe that the effect of stretching, with a lengthening of the muscle-tendon unit and consequently less strain experienced during joint motion, or the effects of loading within the muscle-tendon unit, with hypertrophy and increased tensile strength in the tendon may also be the reasons of the recovery of the tendons by the tennis elbow exercises.
References:
1. Stasinopoulos, D., Stasinopoulou, K., Johnson, M.I., “An exercise programme for the management of lateral elbow tendinopathy,” Br J Sport Med, 2005, 39, 944-947
2. Khan K, Cook J, Taunton J, et al. Overuse tendinosis, not tendinitis: a new paradigm for a difficult clinical problem,” Phys Sportsmed 2000, 28, 38–48
3. Khan KM, Cook JL, Kannus P, et al., “Time to abandon the ‘‘tendonitis’’ myth,” BMJ, 2002, 324, 626–627
4. Hawary R, Stanish W, Curwin S. “Rehabilitation of tendon injuries in sport,” Sports Med, 1997, 24, 347–358
5. Alfredson H, Pietila T, Johnson P, et al., “Heavy-load eccentric calf muscle training for the treatment of chronic Achilles tendinosis,” Am J Sports Med, 1998, 26, 360–366
6. Ohberg L, Lorentzon R, Alfredson H., “Eccentric training in patients with Achilles tendinosis: normalized tendon structure and decreased thickness at follow up,” Br J Sports Med, 2004, 38, 8–11.
7. Vilarta R, Vidal BDC, “Anisotropic and biomechanical properties of tendons modified by exercise and denervation: aggregation and macromolecular order in collagen bundles,” Matrix, 1989, 9, 55–61
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Tennis Elbow Exercises – Features of a Well Designed Tennis Elbow Exercise Program
It is a well accepted fact that a well designed program of tennis elbow exercises is the most effective and safest tennis elbow treatment option. However, in many cases it has been noticed that in spite of practicing the exercises, the patient has not got the desired result. The most common reason behind this is the fault in the design of the exercise program or in the implementation of it. You cannot just randomly practice few exercises and expect to get a good result. Type of the exercises, number of repetitions, frequency, duration – each of these needs to be properly defined and followed.
There is a unanimous agreement among the experts that an effective tennis elbow exercise course should have a proper combination of the strengthening and stretching exercises.
Strengthening Exercises
Three main forms of musculotendinous contractions that strengthen the tendons are – eccentric, concentric and isometric. According to most of the therapists, eccentric contractions are the most effective treating tennis elbow. For the best result in tennis elbow treatment, eccentric training should be performed for the extensor tendons of the wrist, including the Extensor Carpi Radialis Brevis (ECRB) tendon of the wrist.
The three major components that need to be properly specified in an eccentric exercise are load, speed and frequency. With increasing load, your tendon is subjected to greater stress. This forms the basis for your progression with tennis elbow exercises. Most of the therapists are of the opinion that the load in an eccentric exercise should be defined according to patient’s symptom, otherwise there remains a high chance of re-injury.
Speed is related to the load to some extent. An important criterion in defining the load and speed is that it should not exceed the elastic limit of the tendon and generate less injurious heat within the tendon.
Sets and repetitions may vary within a reasonable range depending on the load and velocity. However, it has been noticed that three sets of ten repetitions with elbow in full extension, forearm in pronation and with the arm supported without overloading the injured tendon.
Stretching Exercises
Stretching exercises are performed to increase the flexibility of the tendons. There are several types of stretching exercises. Static stretching has been observed to be the most effective stretching exercise.
Static stretching involved slowly stretching the muscles and tendons and holding at the stretched position for some time. The magnitude of stretch is determined by at which stage the patient starts feeling moderate discomfort. These exercises should be performed only for injured tendons, not for all tendons. For tennis elbow treatment, these exercises should be performed for the ECRB which is most commonly affected.
If you are thinking of doing tennis elbow exercises for a safer and faster tennis elbow treatment, I would highly recommend you to choose an exercise course designed by experts keeping all these aspects under consideration.
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Tennis Elbow Brace
Tennis elbow brace is widely used to facilitate the healing of the tendons affected by tennis elbow.
Why Tennis Elbow Brace?
Tennis elbow is the result of the damage of the tendons between the forearn muscles and the lateral epicondyle. The main symptom of tennis elbow is the swelling and pain at the exterior of elbow. The longers it remains swollen, the longer it takes it to heal and the more pain you feel. To reduce the swelling and inflamation the popular R. I. C. E. principle involving rest, icing, compression and elevation is adopted.
Treatment of tennis elbow starts with keeping the affected arm rest. The compression technique involves keeping the affected area compressed to reduce swelling and inflamations. That’s where the requirement of a tennis elbow brace comes. Leaving all of your day to day work to give your elbow a rest is not always possible. At the beginning, it is definitely needed quite the use of your arm if possible for few days. However, after that I know that you need to go back to at least some of your activities. At this time, you need something that can prevent your tendons from being overstressed when you do some of your daily activities.
For that you can take the help of a tennis elbow brace. A tennis elbow brace is basically a kind of wrap. It is wrapped around the area of your forearm just below your elbow. This keeps the area under compression and prevents your forearm muscle from expansion beyond a certain limited. This keeps the stress in the tendons limited and helps the tendons heal fast.
However, dependency on tennis elbow brace is never recommended. Don’t wear it for a long time. Figure out your activities that can overstress your elbow and try to limit the use of the tennis elbow brace to those activities.
Qualities of a Good Tennis Elbow Brace
While choosing a tennis elbow brace, you need to be careful of a few things. You need to make sure that it fits your arm properly. In most of the cases, you will find braces that fits all sizes. It is better to look for such braces.
Comfort is another important aspect. A tennis elbow brace definitely constrains part of your movement in the elbow joint. But, at the same time, it also make the permissible movement comfortable to make sure that your tendons are not overstressed.
It is better to go for elbow braces with soft pads, as they offer more comfort.
Recommended Tennis Elbow Braces
Here are a few tennis elbow braces that I would recommend.
Tennis Elbow Brace Epicondylitis Brace Elbow Support
Size can be swiftly adjusted – a one-size-fits-all tennis elbow brace
Does not rotate
Made of natural materials (100% cotton on the skin) – deosn’t contain latex and neoprene free
Breathable material offering better flexibility
Double pad for better comfort
AirCast Pneumatic Armband -Black
One size fits most (will fit 8″ to 14″ circumference)
Uses an innovative Aircast aircell technology to help the pneumatic armband to focus compression directly on the extensor muscle for faster result
Focused compression on the extensor muscle gives better support as well as better flexibility
Designed to adapt to the tapered contour of arm
Very comfortable and easy to use tennis elbow brace
Futuro Tennis Elbow Support (w / tension pad)
Designed to meet your performance needs for sports and other activities
Moisture absorbing material
Durable strap for support
You can adjust it to fit
Pain in Elbow – Several Possibilities
You may feel pain in elbow due to several different reasons. Depending upon the reason and severity of the problem, the treatment can vary. This article describes a few possible elbow pain types.
Epicondylitis
Epicondylitis, as the name suggests, is associated with the epicondyle. The rounded projection at the end of the bones are known as the epicondyles. These epicondyles connect the bones to the muscles. Connections between the epicondyles and the muscles are maintained through the tendons. Lateral epicondyle and medial epicondyle are the two epicondyles in your elbow associated with epicondylitis. The damage of the tendonds joining the lateral epicondyle to the forearm muscles causes pain at the outside of the elbow. This is known as lateral epicondylitis or tennis elbow. If damage is caused to the tendons joining the medial epicondyle to the forearm muscles, you feel pain at the inner side of the elbow. This is known as the medial epicondylitis or golfers elbow. Both these injuries happen due to the overuse of the muscles. Treatment options include medications, exercises and surgery in extreme cases.
Tunnel syndromes
Pain in elbow due to the tunnel syndrome is quite common. The tunnel syndromes occur when a nerve is compressed. Depending on associated nerve, type of the pain can be different. When the ulna nerve is compressed at the back of the elbow, it is called the cubital tunnel syndrome. A sufferer of this syndrome feels less efficiency in the muscle hands, pain in the ring and small finger. Compression of nerves in the forearm can cause pain in elbow and other parts of the arm associated these nerves. As the symptoms of radial tunnel syndromes are somewhat similar to the symptoms of tennis elbow, it is also known as resistant tennis elbow. These syndromes are generally treated by anti inflammatory medicines, splinting elbow etc. In a very severe case, surgery may be performed.
Elbow bursitis
Bursas are certain tissue types near the bony prominences. Their function is to facilitate smooth movement. Bursitis happens when a bursa is filled with fluids. One of such bursas is the olecranon bursa located near the bony prominence in the elbow. When this bursa collects fluid, you may feel pain at the exterior of the elbow with slight swelling. This is known as elbow bursitis or olecranon bursitis. Treatment options include draining the fluid from the bursa, rest, medication etc.
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Tennis Elbow Treatment
Are you looking for the best tennis elbow treatment? Are you tired of trying several medications, painful cortisone shots, expensive therapies with no or temporary result? Here is a good news for you. Geoff Hunt, a Certified Personal Fitness Trainer(CPFT), Exercise Rehab Specialist(ERS) and a tennis elbow survivor has developed a very easy to follow exercise based tennis elbow treatment which can give you satisfactory results in even 72 hours. For a detailed review of this tennis elbow treatment program, I would suggest you to read the following post on tennis elbow tips.
According to Geoff Hunt, you really don’t need any medication, shot, therapy or surgery to cure tennis elbow. What you need is practicing five super easy techniques thrice a week to say good bye to your problem for ever.
Tennis elbow is an overuse damage of the tendons attaching your epicondyle (bony bump at the outside of the elbow) to the forearm muscles. The tendon which is mostly affected due to tennis elbow is the Extensor Carpi Radialis Brevis (ECRB). Tennis elbow is common 
to people involved in repetitive and over use of the forearm muscles. Tennis and other racket game players are very likely to suffer from this. Apart from that, this problem is found among plumbers, painters, cooks, auto workers etc.
Hence, the best tennis elbow treatment is the one which permanently rehabilitates these affected muscles and tendons. Anti inflammatory drugs, transdermal anti inflammatory creams can give only temporary solution. Surgery has its own risks involved.
Geoff Hunt is helping tennis elbow sufferers with his very easy to follow tennis elbow techniques which can be practiced at the comfort of your house even while watching television and does not involve any medication or exercise equipment.
Here is a brief overview of what Geoff Hunt has to offer you.
- An easy to follow treatment guide with step by step video tutorial.
- The program teaches you five exercises which you can do in 5 minutes. By performing these exercises thrice a week you will see rapid progress.
- Printable exercise journal and workout logs for every single day…every single routine…every single level! This is literally as easy as painting-by-numbers!
- You’ll get to enjoy all the sports activities or active hobbies you like without having to sit on the sidelines because of a bad elbow.
- Apart from these, you will get the limited time offer of the deluxe upgrade worth $155 which includes 5 INCREDIBLE “SUPER BONUSES” to make sure you have every “weapon” you’ll ever need in your “war on tennis elbow”. .. …but only when you place your order today!
I would strongly recommend you to give it an honest try. Let us know about your opinion on this tennis elbow treatment guide.
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Tennis Elbow Treatment At Home
This article gives an overview of the tennis elbow treatment at home. Tennis elbow occurs when the tendons between your forearm muscles and the lateral epicondyle in your elbow are damaged. If your problem is not at extremely severe level, these affected tendons can be healed by easy to follow home treatment.
Tennis elbow treatment at home has two basic components – R.I.C.E method and the tennis elbow exercises.
R.I.C.E stands for rest, ice, compression, and elevation.
Rest doesn’t necessarily mean that you have to leave all of your activities and keep your arm idle. In fact that may have an adverse effect. Rest simply means that you have you have stay away from activities that can stress your forearm muscles. The extent to which you can use your forearm depends on the level of pain you feel during arm movement.
Regular icing is very helpful in reducing the swelling. It is not recommended to apply ice directly on your skin. Use ice pack or wrap the ice cubes by a clean cloth and apply on the affected elbow.
Keeping the affected area under compression by a bandage helps a lot in alleviating inflammation and swelling. However, you should not compress it so tightly that you start feeling any pain because of it. Very tight bandage affecting the blood circulation can have negative effect.
Raising your arm above the heart level is helpful in reducing inflammation by draining out the excess fluid from the affected area.
Regular practice of tennis elbow exercises is very essential to the permanent treatment for tennis elbow. By practicing these exercises regularly you can help heal the affected tendons and help them regain their strength.
However, tennis elbow exercises demands more methodical practice following specific procedure.
For step by step method of tennis elbow treatment at home with the help of exercises, I would recommend you to visit this page.
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Tennis Elbow Treatment Exercises
The easiest and safest way to cure tennis elbow is to perform tennis elbow treatment exercises.
Tennis elbow is basically a temporary damage to the tendons in the epicondyle in your elbow. These tendons attach the epicondyles to your forearm muscles.
Because of repetitive use of the muscles, these tendons may get damaged causing pain in your elbow. This is what you call the tennis elbow. At the extreme situation, you may have to go for surgeries involving cutting the tendons, removing the inflamed tissues etc. However, these surgeries are not 100% safe. Weakness, blood vessel damage, nerve damage etc. may come as side effects.
To avoid this situation, it is recommended that you start performing the tennis elbow treatment exercises and follow a well designed exercise plan.
Most of these exercises are very to perform and does not require any heavy weight exercise equipment. The aim of these exercises is to rehabilitate the affected muscles first and help it gain its flexibility
back. For this you need to perform some very simple exercises. Then gradually, depending upon your progress you go for exercises of higher level to strengthen your affected tendons and muscles.
Here are two very simple exercises for you to begin with.
The first exercise is called the tennis ball squeeze. To do this, hold a tennis ball with your affected hand and squeeze it as much as you can. Relax and do it again.
The second one is known as the hammering. This exercise works out all of your affected muscles and tendons. Hold a hammer just below its head keeping your arm straight and horizontal. Now twist your wrist to lift he hammer up so that it makes an angle 90 degree with your forearm. Bring it back and repeat. Try to do it for 10-15 times. Now, hold the hammer at the bottom and try to do it 10-15 times again.
Now, you should remember that haphazard practice of a few exercises is not going to give you any result. Proper choice of exercises, number of repetitions for exercise and a proper routine is the key to success. And as I said before, with your progress, the nature of exercise and the routine is also going to change.
So, my sincere suggestion to you would be to follow a well designed course of tennis elbow treatment exercises.
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