Jordan Loewenstein, D.C. | La Jolla Chiropractor
Elbow Pain
Stretches &
Exercises
Clinician-recommended stretches and strengthening for tennis elbow and golfer’s elbow — load the tendon back to health, plus the dos & don’ts that matter and how chiropractic care helps. From a San Diego practice that finds the cause first.
What Helps
Elbow Pain
The best moves for tennis or golfer’s elbow gently stretch the forearm, then strengthen the tendon with slow, controlled wrist exercises — extensor and flexor stretches plus eccentric wrist curls and grip work. Tendons heal with gradual loading, not rest alone. If you have numbness, locking, or pain after a fall, get evaluated.
Most elbow pain is tendon overuse — tennis elbow on the outside, golfer’s elbow on the inside. Repetitive gripping, lifting, typing, or racket and club sports overload where the forearm muscles attach at the elbow, and the tendon becomes irritated and sore.
The key insight is that tendons heal with gradual loading, not rest. Resting calms the pain briefly, but the tendon stays weak and flares again. So the plan is to stretch the tight forearm first, then strengthen the tendon with slow, controlled wrist exercises.
Expect a little discomfort with strengthening — that’s normal for tendons — but it should settle quickly and not sharply worsen. If you have numbness, the elbow locks or catches, or pain followed an injury, ease off and read the safety section below. This page is a starting point, not a diagnosis.
Recommended
Stretches
Start by stretching and mobilizing the overworked forearm. Keep these gentle — they prepare the tendon for the strengthening that does the healing. Tap any card to watch a demo.
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Exercises
This is where elbow tendons actually heal. Use light weight, lower slowly, and progress gradually — a little tendon discomfort is normal, sharp pain is not.
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Follow alongDos &
Don’ts
Elbow tendons heal with gradual loading, not rest. These habits rebuild them — and these keep them irritated.
How Chiropractic
Helps Elbow Pain
Elbow pain ties into the wrist, the grip, and even the neck. A proper exam confirms the tendon is the source and rules out the rest.
When to See
a Professional
Most elbow pain is tendon overuse and responds well to loading. But some signs mean you should be evaluated. See a professional promptly if you have:
Questions About
Elbow Pain
The questions patients ask most — answered directly.
Slow, controlled reverse wrist curls (eccentric wrist extension) are the most effective exercise for tennis elbow because the slow lowering rebuilds the irritated tendon. Stretch the forearm first, then load gradually. Expect mild discomfort that settles quickly.
Gentle loading beats rest. Tendons heal with gradual, controlled strengthening — resting calms the pain but leaves the tendon weak and prone to flaring. Ease off the aggravating activity, but keep loading the tendon with the right exercises.
Tennis elbow is tendon pain on the outside of the elbow (wrist extensors); golfer’s elbow is on the inside (wrist flexors). The approach is the same — stretch then strengthen — but the exercises target opposite sides of the forearm.
Tendon recovery is slower than muscle. Many cases improve over 6 to 12 weeks of consistent loading, and it’s normal for progress to feel gradual. If it isn’t improving or you have numbness or locking, get evaluated.
A counterforce brace can reduce pain during activity, but it doesn’t heal the tendon on its own. Lasting recovery comes from progressive strengthening. Use a brace as a short-term aid alongside the exercises, not instead of them.
Yes. A chiropractor can confirm the diagnosis, release the tight forearm muscles, mobilize the elbow and wrist, and guide the graded strengthening that heals the tendon. Dr. Loewenstein performs a thorough exam on the first visit at the UTC San Diego clinic.
Heal the Tendon
for Good
These exercises are a great start. For a graded plan matched to your tennis or golfer’s elbow, book an exam — treatment starts on visit one.