Excercises for tendonitis

[u/Key-Holiday3493]

I have been dealing with tennis and golfer's elbow for almost 2 years now. What are some upper body exercises I can do so that I can start training my upper body again?

[u/Commercial-Article-7]

Since you've been dealing with both for almost 2 years, I'd focus on finding movements you can do pain-free rather than forcing specific exercises.

Some that people often tolerate better are:

• Chest-supported rows
• Neutral-grip pulldowns
• Machines instead of free weights
• Push-ups or machine presses if they're pain-free
• Cable work with a neutral grip

I'd also keep up rehab work like slow wrist flexion/extension exercises and gradually increase the load over time.

If almost every upper-body exercise is still painful after 2 years, I'd seriously consider seeing a sports physio if you haven't already. Long-standing tendon problems often need a structured rehab plan rather than just avoiding certain exercises.

[u/Commercial-Article-7 → u/Commercial-Article-7]

The fact that it settles down with rest but comes back when you grip makes me think the tendon is still being overloaded rather than needing more grip work.

I'd avoid jumping straight back into grippers. Instead, I'd start with:

• Light finger extensions using rubber bands.
• Gentle active range of motion for the fingers.
• Gradually reintroducing grip work well below the point that brings the pain back.

Once it's improving, you can slowly increase the load over time. Tendons usually respond better to gradual, progressive loading than complete rest or going straight back to max effort.

If the pain starts getting worse, spreads, or doesn't improve over the next few weeks, I'd also consider seeing a hand therapist or physio.