SKYE Physiotherapy

03/13/2026

Eccentric Loading for Tennis Elbow: The Best Tendon Remodeling Exercise 🎾💪

Isometrics calm the pain. Eccentrics rebuild the tendon. 🔁
Eccentric training is one of the most evidence-supported interventions for lateral epicondylalgia — it directly stimulates collagen remodeling and restores tensile strength to the common extensor origin.

The Protocol:

1️⃣ Manual Resistance Eccentric: Actively extend your wrist, then slowly lower against your own resistance over 3–5 seconds.

2️⃣ Dumbbell Eccentric: Start under 5 lbs. Actively extend your wrist against the weight, then control the descent over 3–5 seconds. Progress gradually.

⏱️ 3–5 second lowering phase — every rep, every set.

📋 Goal: 3 sets × 10–15 reps, daily.

💡 Mild discomfort during the exercise is okay. Sharp or lingering pain afterward means back off and reassess.

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03/12/2026

3 PRO Isometrics to Stop Tennis Elbow Pain! 🎾💪

Stretching is just the beginning. To truly beat tennis elbow, you must load the tendon. 📈

Isometric strengthening is the foundation of early-phase rehab. It allows you to build strength and desensitize the area through an “analgesic” effect—meaning the hold itself can actually reduce your pain.

The Protocol:

1️⃣ Manual Resistance: Resisting your own hand on a table edge.

2️⃣ Grip Squeeze: A firm, sustained hold on a ring or stress ball.

3️⃣ Static Hold: A neutral wrist holding a light dumbbell (< 5 lbs).

The Goal: 3 sets of 45-second holds for each, performed daily.

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03/11/2026

Forearm Pain? 2 Pro Hacks to Release Tennis Elbow! 🛠️💪

Don’t just stretch—release. If you’re dealing with lateral elbow pain, managing the myofascial tension in your common wrist extensors—the extensor carpi radialis brevis, extensor carpi radialis longus, extensor digitorum communis, and extensor carpi ulnaris—is non-negotiable for long-term recovery.

Here are the two best techniques, complete with evidence-based benefits:

1️⃣ Manual Friction & Pressure
By putting the muscles under tension and applying deep pressure or cross-friction, we facilitate mechanotransduction, signaling cellular repair and promoting collagen fiber realignment for a disorganized tendon.
• Duration: 5 Minutes total.

2️⃣ Gua Sha / Instrument Release
Using a tool (even a spoon!) can provide a powerful myofascial release, breaking down fascial adhesions and reducing muscle hypertonicity. This improves viscoelasticity, allowing tissues to glide more freely and reducing load on the lateral epicondyle.
• Duration: 5 Minutes total.

Pro Tip: Apply these releases to desensitize the area and improve tissue glide before starting your strengthening program for maximum progress! 📈

03/10/2026

Stop letting elbow pain hold you back! 🛑

If you’re dealing with tennis elbow, the goal isn’t just to “stretch”—it’s to promote tissue healing and calm down the nervous system.

Here are the two best moves to add to your routine:

1️⃣ Dynamic Extensor Stretch + Nerve Flossing
This isn’t just a warm-up; it promotes blood flow and adaptive remodeling of the tendon. By adding the “flossing” motion, we address radial nerve sensitivity that often mimics or accompanies tennis elbow.
• Volume: 3 sets of 30 reps.

2️⃣ Sustained Extensor Stretch
This hold helps reset your nervous system’s threat perception, providing immediate relief that can last 45+ minutes. It desensitizes the area, making your follow-up strengthening exercises much more effective.
• Volume: 3 sets of 30 seconds.

Pro Tip: Always perform these before your strengthening exercises for the best outcome and progress! 📈

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03/10/2026

Tennis elbow has a bit of a marketing problem. 🙅‍♂️

It’s rarely about the sport and almost always about the “everyday.”

If you’re between 35 and 55 and feeling that burn in your dominant arm, it’s likely a result of life’s repetitive demands—not your backhand.

The good news? You don’t have to quit playing to start healing.

I’m putting together the exact rehab steps for you now.

You’ve got my full support—let’s get you back to 100%. ✨

03/05/2026

03/05/2026

03/05/2026

03/05/2026

03/05/2026

03/05/2026