Movement Medicine

Elbow Isometrics for Tendonitis in Throwers

Eric Nichols
Jun 11, 2025By Eric Nichols

Forearm and elbow tendonitis—whether on the medial/in-side (flexor-pronator mass) or lateral/out-side (extensor-supinator group)—is one of the most common overuse injuries in baseball players. These injuries can derail a throwing season if not addressed early. Fortunately, isometric training is a proven, low-load, high-value tool in both early-stage rehab and long-term tendon health.
Understanding Elbow Tendonitis in Throwers
In baseball players, repetitive throwing stress can cause:

Medial elbow tendonitis (aka flexor-pronator tendinopathy)

  • Common in pitchers, often coexists with UCL strain or overload


Lateral elbow tendonitis (aka extensor tendinopathy or "thrower's tennis elbow")

  • Less common but seen in hitters and some fielders


These conditions typically involve microtrauma to the tendon near its attachment at the elbow, leading to inflammation, collagen disorganization, and pain with gripping, throwing, or resisted wrist movements. Isometrics are an excellent way to combat these injuries/pain.


Isometrics

Isometric exercises involve muscle contraction without joint movement—making them ideal for:

  • Reducing pain via cortical inhibition
  • Maintaining strength during painful phases/flare-ups
  • Improving tendon load tolerance without irritation
  • Acting as a bridge between rest and dynamic loading

Research (Rio et al., 2015) supports isometrics as an effective early intervention for tendinopathies, offering both pain relief and strength preservation.


Our favorite Isometric Exercises for Elbow Tendonitis

These drills should be pain-free to mild discomfort only (0–3/10) and held for 30–60 seconds per repetition. Perform 3–5 sets, once or twice per day, progressing intensity as tolerated.

Pronation Club Iso Holds 

https://youtube.com/shorts/AXqejYcUMlE

KB Club Pronation Iso Holds

https://youtube.com/shorts/PHiDxZk4Ius

Finger Palm Wall Press

https://youtube.com/shorts/YhFO78gssU4

Tricep Extension Iso Holds 

https://youtube.com/shorts/3BuZlPCh6nc

PowerBand Pronation/Supination Holds 

https://youtube.com/shorts/GutdP-3M7zg

Seated PowerBand Pronation Holds 

https://www.youtube.com/shorts/Tcv3iks8XVs