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Practice physical therapy to strengthen and heal your damaged elbow. Stretch your wrist to maintain its flexibility. Use a rowing machine
Physical therapy geared towards strengthening the muscles in your afflicted elbow can help in reducing the symptoms associated with tennis elbow. So, ask your general practitioner if they can refer you to a therapist for help with your tennis elbow. The physical therapist will ask you to perform various exercises that involve eccentric contractions with your damaged elbow. Eccentric contractions occur when you tense an elbow by lengthening it (e.g., when you straighten your arm). Gently rotate your hand that’s on the arm with a painful elbow. Pull the hand backward and forwards to stretch out the tendons connecting to the elbow. Also try rotating your wrist in a circular motion 5–6 times. Stretching your wrist will also increase blood flow to the area, which should encourage the painful tendons to heal themselves. If you feel an increased amount of pain at any time while you’re stretching, stop immediately. after you’ve healed to stretch and strengthen your elbow. Rowing machines allow you to pull your body weight back and forth with both arms. This stretched and strengthens the muscles attached to your elbows. Stimulating these muscles can help prevent further damage to your tendons and help build strength. Rowing machines are available at most gyms. Talk with your doctor or physical therapist before using a rowing machine. Ask them to show you how to use proper form when you row. If you use improper form, you may damage your elbow further.