BFR for Tennis Elbow: Heal Smarter, Not Slower

BFR for Tennis Elbow: Heal Smarter, Not Slower

Tennis elbow doesn’t have to drag on. Blood Flow Restriction training reduces pain, promotes healing, and rebuilds strength — without adding stress to your joint.

Suji makes it simple with smart, guided protocols you can use at home. Immediate relief in one session. Long-term healing in as little as eight weeks.

BFR for Tennis Elbow: Heal Smarter, Not Slower

BFR for Tennis Elbow: Heal Smarter, Not Slower

Tennis elbow (lateral epicondylitis) isn’t just a nagging pain — it’s a roadblock to everyday life. Whether it flares during workouts, typing, or just lifting a coffee mug, the discomfort on the outside of your elbow can drag on for months.

But there’s a smarter way forward — already trusted in elite sports, rehab clinics, and recovery routines: Blood Flow Restriction (BFR) training. It reduces pain, promotes healing, and rebuilds strength without adding stress to the joint.

What is BFR and Why It Works

BFR involves placing a cuff on the upper arm to limit blood flow while you perform light movements or even remain still. This creates a high-effort environment for your muscles with very low load.

Why it works for tennis elbow:

  • Stimulates muscle growth and tendon repair

  • Reduces joint strain during recovery

  • Enhances circulation to promote healing

  • Can be used passively when movement is too painful

The Recovery Roadmap

Phase 1: Early Relief (Days 1–7)

When pain is high, use BFR passively. Increased blood flow and reduced inflammation help kickstart healing — no movement required.

  • Cuff on upper arm

  • 1–2 sessions per day

Phase 2: Protect & Rebuild (Days 7–21)

As pain subsides, start isometric holds to strengthen safely.

  • Wrist extension holds (30 seconds × 3 sets)

  • Add grip and forearm isometrics

  • Under 10 minutes, 5–6 times per week

Phase 3: Active Rehab (Week 3+)

Once ready to load, begin active strengthening.

  • Wrist curls, extensions, and grip squeezes

  • 4 sets: 30 + 15 + 15 + 15 reps

  • Use 20–30% of normal weight

  • 3–5 times per week

Safety Notes

  • Always place the cuff above the elbow

  • Stop if you feel numbness or sharp pain

  • Keep discomfort during exercise under 3/10

  • If symptoms worsen, consult a professional

Smarter Recovery with Suji

Suji uses targeted compression, a smart innovation on BFR, making it safer and more effective:

  • Automatically sets the right pressure based on your blood pressure

  • Guides you through tennis elbow protocols step by step

  • Tracks your sessions to optimize your recovery

  • Portable and easy to use at home or in the clinic

Whether you’re at the start of recovery or staying active despite elbow pain, Suji helps you strengthen and heal with confidence.