TENNIS ELBOW REHABILITATION
A Step-by-Step Rehab Program by Elite Level Sports Physiotherapist Paul Tanner.
What is Tennis Elbow?
Tennis Elbow, also called lateral epicondylitis or lateral elbow tendinopathy, is an overuse injury. It causes pain on the outside of the elbow, often from gripping, lifting, or repetitive strain. Without proper rehabilitation, symptoms can persist or return.
Cure My Tennis Elbow
Our step-by-step rehabilitation app is designed to fix it – for good!
Why Structured Rehabilitation Is Essential
Tennis Elbow rarely improves with rest alone. Recovery requires a guided rehabilitation program that strengthens the tendon, restores grip strength, and builds load tolerance. Our step-by-step approach reduces pain, restores function, and tracks progress at every stage.
Is it suitable for me?
This program is designed for anyone with Tennis Elbow, whether your pain is recent or long-term. Using proven rehabilitation methods, we guide you through progressive exercises to ease symptoms, restore strength, and help you return to full fitness. Suitable for both everyday activities and sport.
To access the full program, view our subscription plans.
Program Author
Paul Tanner
Paul is Head of Medical at Bristol City FC and has previously held senior roles at Millwall Football Club, providing comprehensive match-day and training-ground physiotherapy and medical support.
His career also includes positions as First Team Physiotherapist at Norwich City FC and Senior Physiotherapist with London Wasps Rugby, giving him extensive experience at the highest levels of professional sport.
How does it work?
The program consists of 4 progressive phases. You only progress to the next phase once you’ve met the specific exit criteria, ensuring your recovery is both safe and effective.
Elite-level sports physiotherapist Paul Tanner introduces each phase through guided videos. The app provides daily instructions (“Today’s Tasks”) and tracks your progress, which can be reviewed later by you, your coach, or your physio. This program doesn’t just aim to heal your injury—it’s built to help you return stronger, more resilient, and ready for long-term performance.
Phase 1
Phase 1 begins as soon as possible following the injury. The aim of phase 1 is to reduce pain and inflammation.
Phase 2
The aim of phase 2 is to gradually increase the load through your Elbow.
Phase 3
The aim of phase 3 is to further increase the load through the tendon in an increased range.
Phase 4
The aim of phase 4 is to further increase the load through the tendon using eccentric exercises. It comprises: • Cold therapy • Massage • Bracing • 2 strengthening exercises.
What’s included?
The program consists of treatment and healing, stretching & mobility, strengthening, activation, movement control and functional exercises, as well as cardiovascular workouts to maintain fitness whilst you recover.
Treatment & Healing
This covers how and when to apply treatment such as cold therapy & compression, heat, massage, and taping.
Exercises
Over 60 different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional.
Priority support
If you have any questions about the program or your progress then use in-app support to get in touch with our qualified sports therapist for advice.
Got Questions? We’ve got answers.
How long does tennis elbow take to heal?
Mild cases may improve within 6–8 weeks. More persistent or severe tendon pain can last 3–6 months, and some cases take up to a year. Recovery depends on reducing aggravating activity, strengthening the forearm, and following a structured rehabilitation program.
What is the best treatment for tennis elbow?
Early management focuses on rest from aggravating movements, ice, and supportive bracing if needed. Long-term recovery requires progressive strengthening of the forearm and grip muscles, alongside load management. The SportsRehab app provides a structured rehabilitation plan with daily tasks and physiotherapist-led videos to guide safe recovery.
What causes tennis elbow?
It is caused by overuse of the wrist extensor muscles, leading to small tears in the tendon on the outside of the elbow. Repeated gripping, lifting, or racket sports commonly trigger it. Occupations involving repetitive hand or wrist use can also contribute.
Does tennis elbow go away on its own?
Some mild cases improve with rest, but many persist without proper rehabilitation. Structured strengthening and load management are key to long-term recovery and preventing recurrence.
Visit our full FAQ page for detailed answers about the programs and using sportsrehab.app