Effective Physiotherapy Exercises for Elbow and Wrist Pain Relief

Introduction

Your elbow and wrist are among the most complex parts of the body—30 bones, over 40 muscles, and an intricate network of tendons and joints. Like a finely tuned machine, when even one part is off, the whole system suffers.

When elbow or wrist pain strikes, you quickly realize just how much you rely on them for almost everything. Maybe it casually appeared when catching a ball, lifting groceries, or just typing at your desk.

It might start with a mild ache, a strange tingling, or even a sharp jolt of discomfort. Sometimes, a little rest is all it takes to bounce back. 

But when arm pain lingers, it’s a different story: swelling, stiffness, weakness when gripping.

This is where you start to hear those “athletic names”: Tennis elbow, golfer’s elbow, carpal tunnel syndrome. Left untreated, these conditions can turn into chronic pain in the arms or even require surgery.

So, what are the best non-surgical treatments? Can physiotherapy exercises for elbow and wrist pain really make a difference? That’s exactly what we’re here to explore.

Understanding Elbow and Wrist Pain

Elbow and wrist pain are often connected—after all, these joints work together in nearly every movement of your arm. Think about gripping, lifting, or throwing. A lot is happening beneath the surface.

To be precise, it’s 13 bones, 29 muscles, 18 tendons, 4 joints, and 10 ligaments all working together. These include:

• Bones: Humerus, Radius, Ulna, and Carpals form the structural framework.
• Nerves: The Median, Ulnar, and Radial nerves control sensation and motor function.
• Muscles: Biceps, Triceps, Forearm Flexors, and Extensors power movement and grip strength.

When we talk about what causes elbow and wrist pain, these are also complex:

• High-impact sports – Activities like golf, tennis, basketball and football put immense stress on the elbow and wrist, often leading to overuse injuries.
• Repetitive tasks – Typing, lifting, or using tools for long hours can strain tendons and joints, leading to chronic pain.
• Underlying conditions – Rheumatoid arthritis, nerve compression, and inflammation can contribute to persistent discomfort.

A good physiotherapy screening can pinpoint the exact root cause of elbow and wrist pain. This assessment is key to working on a proper rehab exercise plan for elbow pain and wrist pain.

But before we dive into those, let`s explain a bit more about the conditions of elbow and wrist pain.

Tennis Elbow (Lateral Epicondylitis)

Tennis Elbow is widely known—but not for good reasons. It causes outer elbow pain due to strain in the wrist extensor muscles.

Why is it called Tennis Elbow? Because racquet sports involve constant gripping and wrist extension, putting stress on the tendons. But this doesn’t mean that only tennis players get it. A weekend of pruning bushes with garden shears can bring on the same symptoms.

Golfer’s Elbow (Medial Epicondylitis)

Think of Golfer’s Elbow as Tennis Elbow’s opposite cousin. Instead of the outer elbow, it causes inner elbow pain, affecting the wrist flexor muscles.

It’s called Golfer’s Elbow because it’s caused by swinging motions, gripping, and repetitive arm use overload. It’s also seen in weightlifters, rock climbers, and even people who frequently carry heavy bags.

Carpal Tunnel Syndrome

Carpal Tunnel Syndrome is one of the most common nerve compression conditions today. If you’ve ever felt tingling, numbness, or “electric” sensations in your hand, you might already be familiar with it.

The issue? The Median nerve gets compressed in the narrow carpal tunnel of the wrist, disrupting sensation and movement in the hand.

Why is Carpal Tunnel Syndrome so common these days? Technology. Long hours using a mouse, typing on a keyboard, or even constantly texting on a phone can put strain on the wrist. Posture matters too—your neck, shoulders, elbows, and fingers all play a role.

Benefits of Physiotherapy for Elbow and Wrist Pain

How effective is physiotherapy for elbow and wrist pain? We can confidently say it’s the real deal—if addressed early, it can help you avoid surgery and prevent future injuries.

Injuries often leave muscles and tendons weaker than before, making them more prone to reinjury. The first key benefit of physiotherapy is that it gradually rebuilds strength and stability, helping the affected area regain endurance and support.

Another major benefit is reducing stiffness and inflammation by improving blood flow to the elbow and wrist. With gentle stretches, you can mobilize the joints and restore a full, pain-free range of motion.

Effective Physiotherapy Exercises for Elbow Pain

Let’s get practical. Below are some effective elbow pain relief exercises that are great for strengthening grip, improving forearm stability, and promoting tendon mobility. 

Tennis Ball Squeeze

Simple but effective, the Tennis Ball Squeeze is a great exercise for improving forearm strength and grip endurance. It reduces stress on the tendons and supports overall elbow stability.

Here is how to do this exercise, step by step:

1. Hold a tennis ball, stress ball, or rolled-up towel in your palm.
2. Squeeze as hard as you comfortably can without pain. 
3. Hold for 5-10 seconds, then slowly release. As you do this, you will notice the tendon on the outer elbow that contracts and stretches.
4. Repeat 10-15 times per hand, up to 3 sets.

Elbow Supination with Band

Our second exercise is a rotation movement: Elbow Supination with Band. This workout strengthens the forearm’s rotational muscles (supinators), helping relieve pain caused by tennis elbow or golfer’s elbow.

Here is how to do this exercise in just 5 steps:

1. First, you need a good anchor point. For this, you can either hold one end of the resistance band with one hand, or you can attach it to a sturdy object.
2. Next, hold the other end of the resistance band with your palm facing downward.
3. Slowly rotate your palm upward, keeping your elbow bent at 90 degrees.
4. Return to the starting position with control.
5. Repeat 10-15 times per arm, up to 3 sets.

Wrist Flexor Exercise with Weight

This wrist flexor with weights exercise helps especially those with golfer’s elbow. Without the weights, it is also recommended for people who suffered a wrist fracture. 

Either way, the wrist flexor exercise is a simple but effective way to regain mobility and strength while relieving pain.

Here is how to do this exercise step by step:

1. Sit down and place your forearm on a table, palm facing up over the edge.
2. Hold a light dumbbell (or water bottle) in your hand.
3. Slowly bend your wrist upward, keeping your forearm steady.
4. Lower it back down in a controlled motion.
5. Repeat 10-15 times, up to 3 sets per side.

Elbow Bend

Next, we have the Elbow Bend, a gentle mobility drill that improves flexibility and range of motion. Remember to do this exercise smoothly, and it will help reduce stiffness in the elbow joint. 

Here is how to do the Elbow Bend in four easy steps:

1. Stand tall with your arms relaxed at your sides.
2. Slowly bend one elbow until your hand touches your shoulder.
3. Hold for 2-3 seconds, then lower your arm back down.
4. Repeat 10-15 times per arm, up to 3 sets.

Effective Physiotherapy Exercises for Wrist Pain

Let’s now add some specific wrist pain physiotherapy exercises. You can perform these in addition to the exercises for elbow pain we just went through above.

Wrist turn with Dumbell

This wrist mobility exercise helps lubricate the joints and muscles, reducing stiffness and improving rotation. It’s particularly helpful for carpal tunnel syndrome and wrist tendonitis.

A pro tip here: If the added weight feels too much or if you’re recovering from a fracture, you can start without any weight

Here is how to do wrist turns, step by step:

1. Hold a light dumbbell (or a small object like a hammer) with your forearm supported.
2. Start with your palm facing up, then slowly rotate your wrist until your palm faces downward.
3. Return to the starting position with control.
4. Repeat 10-15 times per wrist, up to 3 sets.

Forearm flexor and extensor stretch

Forearm stretches help improve flexibility and reduce stiffness in both the wrist and elbow. They are essential for maintaining mobility and preventing strain.

Here is how to do this stretch in just 4 steps:

1. Extend your arm straight out, palm facing up.
2. Use your other hand to gently pull your fingers back toward your body, stretching the wrist flexors.
3. Hold for 15-20 seconds, then switch sides.
4. Flip your palm facing down and repeat to stretch the wrist extensors.

Wrist flexion Isometric Loading

This isometric exercise helps strengthen the wrist, as well as the elbow, without excessive movement. They are ideal for wrist pain physiotherapy when recovering from strain or overuse injuries.

Here is how to do this exercise, step by step:

• Place your forearm on a table, palm facing down. Keep your wrist straight at 90 degrees from the floor.
• Place your other hand on top and apply gentle pressure to create resistance.
• Hold the pressure for 5-10 seconds, then relax.
• Repeat 10 times per wrist, up to 3 sets.

Wrist Eccentric loading Exercises

Our last exercise for wrist pain is a progression from the previous one. Wrist eccentric loading exercises focus on controlled muscle lengthening, making them effective for wrist pain relief and forearm strengthening.

Here is how to do this exercise, step by step:

1. Hold a light dumbbell with your forearm supported on a table, palm facing down.
2. Slowly lower the weight toward the floor, allowing your wrist to extend.
3. Use your other hand to help bring the wrist back up to the starting position.
4. Repeat 10-15 times, up to 3 sets per wrist.

Tips for Practicing Physiotherapy Safely

To get the best results from these physiotherapy exercises for elbow and wrist pain, the key is to do them properly. So keep these key safety tips in mind:

Progress with Care

Start slow and listen to your body. If you’re feeling pain or discomfort, avoid using extra weight like dumbbells until your strength improves.

Pushing too hard, too soon, can worsen inflammation or even make injuries worse. Take extra special care with progression.

Avoid Over-Exertion

As we always say here at P1, more is not always better. Overworking sore muscles and tendons can lead to more pain and longer recovery times. Stick to the recommended reps and sets and allow proper rest between sessions.

Do some cross-friction massage before exercising

Before jumping into physiotherapy exercises for elbow and wrist pain, take a minute to stimulate blood flow and promote healing. You can do this with a cross-friction massage:

• Use your fingers to gently massage the sore area in small, firm circular motions.
• Do this for 1-2 minutes before starting your exercises.
• This helps break down scar tissue and improve circulation for better recovery.

Don’t Ignore Persistent Pain—Get Expert Help

Conditions like tennis elbow, golfer’s elbow, and carpal tunnel syndrome are not just discomforts you should get used to. They can and should be addressed before they become chronic.

If pain persists despite exercise and rest, it’s time to consult a professional. Our expert physiotherapy team can assess your condition and guide you through a treatment plan to prevent long-term issues—without surgery.

Conclusion

Your elbow and wrist are complex, hardworking joints, involved in almost every movement you make—whether you’re gripping, lifting, or even just typing.

That’s why when pain strikes, it’s more than just an inconvenience; it can limit your mobility, strength, and overall quality of life.

The good news? Physiotherapy can help. Even if it seems like a lost cause, with the right exercises and expert guidance, surgery is often avoidable.

If elbow or wrist pain is holding you back, don’t wait for it to get worse. Our expert physiotherapists are ready to help you recover and regain full movement—pain-free. Book a session with us today and start your journey to stronger, healthier joints!