Kettlebell Exercises for Elbow Rehabilitation

Tennis elbow is a common joint injury that affects the elbow, but may also require rehabilitation of the wrist, shoulder and arm muscles to ease the strain on the elbow joint. Tennis elbow is the result of the elbow resisting force against the arm, and is not limited to tennis players; instead, anyone who engages in the arm motion of throwing a ball or a javelin, or even turning a screwdriver, may develop tennis elbow.

  1. Choosing the Kettlebell

    • Kettlebell exercises are a popular choice for athletes, as well as non-athletes recovering from tennis elbow, because holding onto the kettlebell helps rehabilitate the wrist, elbow and shoulder, reinforcing elbow strength. Kettlebell exercises also help athletes develop grip strength because they must hold onto the kettlebell handle while engaging in elbow rehabilitation, and grip strength can also help prevent re-injury to the elbow by reducing the amount of force the elbow absorbs during sports. Although kettlebells serve primarily the same function as free weights, many athletes and non-athletes prefer kettlebells for their simplicity and versatility.

    Introducing Strength Training

    • Although kettlebell exercises are beneficial for elbow rehabilitation, people recovering from tennis elbow should consult a physical therapist about when to begin introducing strength training and how quickly to advance to kettlebell exercises. Kettlebells should be regarded as the same level of intensity as free weights, and physical therapists may advise against the use of free weights in the initial stages of elbow rehabilitation. Instead, both athletes and non-athletes should begin with rest and massage of the joint, advancing gradually to light resistance exercises using elastic bands and incorporating kettlebell exercises for weight lifting at a later stage in elbow rehabilitation. Always stretch the muscles to warm up and cool down when doing kettlebell exercises or other strength training to avoid injury or stiffness.

    Types of Kettlebell Exercises

    • Kettlebell exercises are beneficial for elbow rehabilitation because a range of different exercises use the kettlebells to strengthen the entire body. Tennis elbow is often the result of weak or imbalanced muscles in the wrist, arm or shoulder, so kettlebell exercises can be used to strengthen and balance the muscles in the entire arm. Engage in a range of kettlebell exercises, including exercises for the arms and shoulders such as cleaning, rowing, pressing, swinging and windmills, and exercises for bending the wrists in multiple directions. Different weights of kettebell can be used for different kettlebell exercises depending on your current level of strength in various muscle groups.