The tennis elbow recovery protocol
A guided plan for stubborn tennis elbow.
A physician-designed program you follow at home, a few minutes a day. Three guided phases that help calm the ache in your elbow, rebuild the forearm strength behind it, and get you back to gripping, lifting, and playing without wincing.
How the program works
Three phases, from aching grip to playing without worry.
You follow it a few minutes a day, in order, so you’re never guessing what to do next. Knowing the moves is the easy part. This is the plan that gets you doing them.
Ease the everyday ache.
The first phase focuses on settling the irritation. Gentle release work and mobility for the forearm and elbow, so gripping a mug, a doorknob, or a racket starts to feel easier.
Rebuild the strength behind it
Once the pain calms, you progressively load the wrist and forearm with the evidence-based eccentric work tennis elbow responds to, plus the shoulder support that takes pressure off the tendon. This is the part quick fixes skip.
Get back to the activities you love
This is the phase that gives you your life back. Progressive loading and dynamic prep rebuild you for real activity, so you can return to tennis, golf, lifting, and the everyday tasks you have been guarding, and keep moving with confidence.
Designed by a doctor
Designed by a physician. Not an online fitness guru.
The Sporty Doctor App is designed by Dr. Kristina DeMatas, DO, a board-certified Sports Medicine and Family Physician who sees and treats these exact issues in clinic every week. These are the same kinds of movements Dr. D recommends to her patients who want to stay active without overdoing it.
What You get
Everything the program includes.
This is a guided program, not a pile of exercises to figure out. Every session, rest day, and reminder is planned for you. You just show up.
Follow-along video
Clear video for every move, so your form stays right.
Short sessions
A few minutes each, a few times a week.
Flags what to skip
The app marks moves that can aggravate tennis elbow.
Session reminders
A gentle nudge keeps you on track between sessions.
Minimal equipment
Just what’s already home: a towel, a wall, a massage ball. A light dumbbell and band for the strength work.
A plan, not a guess
Every session is set for you. Open it and go.
What Sporty Doctor Members Say
Sporty Doctor helped me avoid knee surgery
My knee pain was bad enough that I scheduled replacement surgery. Staying consistent with Sporty Doctor’s exercises made the pain disappear within a few months. I cancelled the surgery and never needed another cortisone shot.
Eased frozen shoulder, back to surfing
A developing frozen shoulder left me unable to reach behind me or enjoy swimming and surfing. Sporty Doctor’s clear, consistent exercises improved my mobility within weeks. I’m now fully recovered and back to both, pain-free.
Regained Mobility for paddle boarding
ain and limited mobility were making paddle boarding harder to enjoy. Sporty Doctor’s routines built my mobility, balance, and strength without an intimidating fitness program. Now I feel stronger, mobile, and confident on the water.
Individual results vary. Sporty Doctor is exercise programming, not medical treatment. See our Medical Disclaimer.
Workouts You Can Actually Do
Built for sore-elbow days.
You don’t need a gym, long workouts, or a pain-free elbow to start. It begins with manageable movements and progresses gradually, with clear guidance on what to do and what to ease off when your elbow is cranky. Start where you are. Progress at your pace. Actually stick with it.
“My elbow hurts too much to start.”
The early phase is short and gentle, and you work within a comfortable range, at your own pace.
“Rest alone didn’t fix it.”
Rest calms tennis elbow, but it rarely finishes the job. This pairs gentle release with progressive forearm strengthening, in the right order.
“I’m worried I’ll make it worse.”
The early routines are gentle, and the app flags moves that can aggravate tennis elbow so you can avoid them.
“I never stay consistent.”
Your routine is already organized in the app. Open it and follow the next session.
GEt Started
The complete plan, for $39.
This $39 purchase unlocks the complete Tennis Elbow Recovery Protocol inside the free Sporty Doctor app. All three phases, every follow-along video in the program, and the guided, phase-by-phase plan.
BEfore You Buy
Everything you want to know first.
Your move
Give your elbow a real plan.
Stop guessing with random stretches. Start a guided, three-phase plan that helps you calm the irritation, rebuild forearm strength, and get back to the sports and daily tasks you miss.
The Sporty Doctor app and this website provide general fitness and educational information and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified health provider before beginning any exercise program, especially if you have a medical condition or injury. Stop and seek care if you experience pain beyond normal muscle effort. See our full Medical Disclaimer.