I'm one of the guys who say otherwise. I've had chronic golfer's elbow and tennis elbow at the same time. I've had multiple cortisone injections for this, which usually helped temporarily, but it always came back. Finally, a sports medicine orthopedist had me do forearm exercises starting with extremely light weight and slowly work my way up. This has gotten rid of both tennis and golfer's elbow for me.
Specifically what I did was: wrist curls WITH DUMBBELLS not barbells, in every variation, 20 reps of each motion every single day. So, seated on a bench, wrists supported on each knee, a dumbbell in each hand, first held "overhand" and let the weight 'hang' from your fingers; then pull your fingers closed around the dumbbell and curl your hand up to max range of motion. I believe this is called "extension", even though your fingers are curled around the dumbbell; your wrist - still suppoeted on your knee - is now in full extension. Do this 20 times.
Now, rotate your wrist 180 degrees so you are holding the dumbbells underhand, or supinated. Do exactly the opposite motion, extend your fingers and wrist as far as possible without letting go of the dumbbell and then curl fingers and wrist up to full flexion. Do this 20 times.
Start with a weight that you can "feel" but doesn’t induce excessive pain. This may be a tiny amount of weight, maybe only a pound, maybe 2 or 3 pounds. Dumbbells are available as little as 1 lb. Do these exercises EVERY SINGLE DAY, 20 reps each motion. When you can do them pain free, increase the weight a small amount: again, enough that you can feel it, but not excessive pain. This may mean a half pound increase. You can accomplish this by taping a roll of pennies to your dumbbells. A roll of pennies weighs approximately a half pound.
Again, do each motion 20x each every day until pain free, then increase weight again by another half pound if necessary.
Continue this until your tennis elbow no longer hurts. This worked for me on my golfer's and tennis elbow even though I KNEW it wouldn't when I started doing it. I started with 5 lb dumbbells, increased 1-1/4 lbs at a time (I bought magnetic "plate mates" that weight 1-1/4 lbs each that magnetize to the ends of my dumbbells). I have to tell you, it took months for the pain to go away completely, and I was up to 27-1/2 lbs when that finally happened. It took a LONG TIME, but I could tell it was getting better because the amount of weight I could use without pain kept increasing.
I also added two movements to the two I described, not sure if I can adequately describe without a demonstration, but basically a movement halfway between the overhand and underhand wrist curls. Standing, dumbbells held at sides, rotate wrists up and forward, sort of toward your thumbs for 20 reps, and the opposite of this, rotate wrists backward, toward elbows for 20 reps. All 4 movements, 20 reps each, took me all of 6 minutes every day. So there is NO WAY I "didn't have time" to do it. I can fit 6 minutes into any day.
This worked when nothing else did.
