Tennis Elbow (Lateral Epicondylitis) Treatment

Tennis Elbow treatment made simple with Powerball

For over 20 years, Powerball has been successful in helping those suffering from tennis elbow. Not only is Powerball easy to use and extremely effective in relieving the symptoms of tennis elbow, but it also combats the condition, preventing it from reoccurring again in the future.
Powerball Tennis Elbow Treatment

Why do so many physicians recommend Powerball for rehabilitation?  

The secret to Powerball is the isometric resistance that it creates. This resistance is generated by Powerball’s spinning rotor which is powered solely by your wrist movement. The faster you turn your wrists, the faster the rotor spins and the more resistance you will feel. This non-impact resistance exercise boosts circulation in the arm and brings healing, oxygen-rich nutrients to the elbow to promote a faster recovery process. Even though Powerball can create upwards of 60+ pounds of isometric resistance, it should only be used at slow, gentle spin speeds for effective rehabilitation results.

Repetitive strain injuries (RSI) like tennis elbow (lateral epicondylitis) occur due to repetitive concentric (shortening of the muscle) or eccentric (lengthening of the muscle) movements. The most common causes of RSI are sport and typing, however there are a countless number of reasons why you might have the misfortune of developing this debilitating injury.

Will isometric exercise worsen my Tennis Elbow condition?

Absolutely not. Unlike concentric and eccentric movements (e.g. bicep curls), isometric exercise causes no change to the joint angle or muscle length as you exercise. Isometric exercise is also 100% non-impact, so there is no risk of causing strain or inflammation to the muscles or tendons when using Powerball.

A look inside Powerball and how it works

Exercising with Powerball is simple: Grip the Powerball like you would a tennis ball or a baseball and, depending on the type of Powerball model you have, wind back the rotor using either the practical autostart mechanism or the included cord. Every Powerball features a rotor (see video below) which once activated, spins inside the shell of the ball and creates resistance or ‘torque’ against the movements of the user. This resistance you feel as you turn your wrist is known as inertial resistance and is created from the gyroscopic precession of the Powerball rotor. The faster the rotor spins, the more resistance you will feel. This form of resistance exercise is purely isometric and is extremely soothing at low RPMs, making Powerball the ideal device for rehabilitating tennis elbow.

Why is Tennis Elbow so difficult to Treat?

Tennis elbow occurs when the tendons between your forearm muscles and your elbow joint become inflamed. The low level of blood flow in this area slows down the healing process considerably and as a result, recovery times for tennis elbow can usually last 6 months or more. Using Powerball for just a few minutes every day will promote a faster healing process and cut recovery times in half.

Why is Powerball so effective in the treatment of Tennis Elbow?

  1. 80-85% of people will heal themselves of tennis elbow without medical intervention, it’s just a matter of how long the healing process will take. Powerball’s isometric resistance exercise massively increases the amount of oxygen and nutrient-rich blood flowing to the inflamed tendons in the elbow, thus speeding up the healing process substantially and reducing overall recovery time.
  2. Building strength: Powerball is a world-class upper limb exerciser used by climbers and other sportspeople to build strength and endurance and most importantly, to stay healthy. Reducing your exposure to the causes of Tennis Elbow is a key element in treating the condition. This could mean restricting the exercise or activity that brought on the repetitive strain injury, if not eliminating it entirely from your daily life. As Powerball is 100% non-impact, you can use it to build strength even while you are in recovery.
  3. Reduce Stiffness and increase flexibility and range of motion in the elbow joint. Using Powerball increases the production of synovial fluid which lubricates your joints and enhances flexibility in the elbow.
  4. Stops muscle wastage during recovery. Powerball’s unique resistance training allows you to maintain muscle strength and mass as you rehabilitate.

Complimentary Tennis Elbow treatments we recommend?

  • Take a break from causes of Tennis Elbow, such as impact sports and repetitive movements.
  • Ice – this will help to reduce inflammation.
  • Massage – with a physio if possible, however, self-massage is also effective. Tennis elbow can cause tearing of the forearm muscles (supinators & pronators) which may require deep tissue massage in order to resolve. This can be quite painful and so it is recommended that you seek professional help.

Physio-designed Tennis Elbow treatment programmes

In conjunction with physiotherapists, we have designed a comprehensive rehabilitation programme as well as tennis elbow exercises which can be downloaded here.

Physio-designed Tennis Elbow step-by-step video


LCD Speed Meter – track your Tennis Elbow rehabilitation progress

wrist strengthening, wrist rehab, wrist rehabilitation LCD speedmeter

A battery-free LCD speed meter is a feature of many of our Powerball models and is powered by the magnetic induction created by Powerball’s spinning rotor. With 6 different exercise modes, the speed meter allows you to track your progress and will motivate you during your Tennis Elbow recovery period.

What is Tennis Elbow / Lateral Epicondylitis?

Tennis Elbow (Lateral epicondylitis) is an overuse injury that affects the tendon which connects the forearm extensor muscles (the main muscle in the arm which powers the upward movement of the wrist/hand) to the Lateral Epicondyle (the bone on the outside of the elbow joint). Brought on by repetitive, vigorous use of the elbow or trauma from a direct blow, it presents as pain and tenderness that begins on the outer part of the joint before traveling down the forearm.

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Watch Exercises

Practice these short, physio-designed rehabilitation and strengthening exercises.

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Symptoms & Causes of Tennis Elbow

Tennis elbow is a condition that causes pain around the outside of your elbow. The medical term for tennis elbow is lateral epicondylitis. It is named this because it causes pain near your lateral epicondyle, which is the bony part of your outer elbow. Tennis elbow is typically an overuse injury caused by repetitive movements and this is why it is known as a repetitive strain injury (RSI).

Tennis elbow is a type of tendinopathy, which means it affects your tendons. It develops when the tendon that joins your forearm muscles to the outside of your elbow (Common Extensor) becomes inflamed or has small tears. Tennis elbow is a common injury that will affect between 1-3% of the population. Anyone can develop tennis elbow (sports people, computer users, drivers, manual workers etc), however, the average age profile is usually between 40-50yrs old. It is most likely to develop in your dominant arm as that is what you may be using most often.

Tennis elbow treatment can last anything between 6 weeks and 2 years. How long Tennis Elbow will affect an individual is dependent on how severe the condition is & how effective your tennis elbow treatment is.

Most commonly the symptoms will start with pain and tenderness on the outside of your elbow. You may also feel pain in your forearm and even down into your wrist. The pain you feel in your wrist and forearm originates from the inflamed elbow tendon and lesions that can occur in the supinator and pronator muscles in your forearm. The symptoms from tennis elbow can either develop over time from repetitive movements and can be hard to link them to any particular event or injury. Symptoms typically show up a couple of days after the activity that caused the problem. For some people, symptoms will be mild which will allow quicker rehabilitation times. However, symptoms can be very severe and debilitating stopping you from carrying out simple day to day tasks.

Symptoms may become more prominent in the action of gripping such as playing a sport or lifting objects. If there is increased pain when you bend your wrist backwards this is also another typical symptom of Tennis Elbow (lateral epicondylitis). The range of motion in the elbow joint will be affected with almost all cases feeling a stiffness around the elbow joint. A stiffness and tension in the forearm supinator and pronator may also be present.