Elbow Pain? Here's What You Need to Know About Tennis Elbow (Even If You've Never Played Tennis)

A ProVital Physiotherapy Guide

Feeling a nagging pain on the outside of your elbow especially when you doing these?

·       Pain with carrying bags

·       Pain opening jars

·       Pain at night in the elbow

·       Pain with intense gripping

You might be dealing with something called tennis elbow. But don't let the name fool you, you don’t need to be an athlete to get it. Let’s break it down on what it is, why it happens, and most importantly, how you can feel better.

What Is Tennis Elbow?

Tennis elbow (the medical term is lateral epicondylitis) is a common condition that happens when the tendons in your elbow get irritated from overuse. It’s especially common in people who do repetitive movements with their hands and arms.

Such as : lifting, typing, painting, using tools, sleeping with wrist and elbow bent or even holding a phone for long periods of time.

What Does It Feel Like?

You might notice:

• A dull ache or sharp pain on the outside of your elbow

• Pain that gets worse when you grip, lift, or twist something

• A weaker grip compared to the other hand ie. maybe your coffee mug feels heavier than usual

• Discomfort that may travel down your forearm

  
  

Addition: Symptoms usually develop gradually and often worsen with continued use of the arm.

Why You? Why Now?

Tennis elbow is all about overuse. Whether you’re a tradesperson, office worker, busy parent, or someone who’s just been doing a lot of DIY at home, the main culprit is repetitive motion. Overusing your forearm puts repeated stress on the tendon, leading to microscopic tears and inflammation

Tennis Elbow can take a while to go away if you aren’t doing anything about it. Here’s what usually helps:

1.     Rest and Activity Modification

a.     Rest is key. Avoid or reduce the movements that cause pain. Give your elbow a week or two time to heal.

b.     At work, consider taking more breaks between typing or improve elbow support

c.      Try to avoid sleeping with your wrist and elbow bent for long periods of time

d.     If you are lifting weights, consider reducing weight or reps ~50% (for 1-2 weeks)

2.     Ice Packs

a.     Apply ice packs for 10 minutes a few times a day to reduce inflammation.

3.     Physiotherapy Exercises

a.     A physiotherapist can guide you through specific stretches and strengthening exercises that target the forearm muscles and help rebuild tendon strength.

b.     Tips: Exercises done the slower the better, with minimal to no pain during

Can You Prevent It?

Yes! Here are a few simple tips:

• Warm up and stretch before repetitive activity

• Strengthen your forearm muscles

• Use ergonomic tools at work or home

• Take regular breaks if your job involves long periods of hand or wrist activity

• Learn proper technique during sports or heavy lifting

When Should You See a Physiotherapist?

If the pain persists beyond a few weeks, is getting worse, or is interfering with your work, sleep, or daily activities, it’s time to speak with your physiotherapist. Early treatment can mean faster recovery and lower risk of the pain becoming chronic.

Not an athlete, just a professional mouse clicker with tennis elbow

Tennis elbow is frustrating, especially when it affects your work, hobbies, or daily routines. But with the right approach, most people recover fully without any invasive treatment. If the pain is getting in the way of your life, don’t wait. The sooner you get help, the sooner you’ll be back to doing what you love without experiencing the pain.

References:

1. Coombes, B. K., Bisset, L., & Vicenzino, B. (2015). Management of lateral elbow tendinopathy: One size does not fit all. Journal of Orthopaedic & Sports Physical Therapy, 45(11), 938–949. https://doi.org/10.2519/jospt.2015.5841

2. Nirschl, R. P., & Ashman, E. S. (2003). Elbow tendinopathy: Tennis elbow. Clinics in Sports Medicine, 22(4), 813–836. https://doi.org/10.1016/S0278-5919(03)00074-2

3. Stasinopoulos, D., & Johnson, M. I. (2006). Effectiveness of physiotherapy interventions for lateral epicondylitis: A systematic review. British Journal of Sports Medicine, 40(11), 955–957. https://doi.org/10.1136/bjsm.2006.029769

4. Krogh, T. P., Fredberg, U., Stengaard-Pedersen, K., Christensen, R., Jensen, P., Ellingsen, T., ... & Ellingsgaard, H. (2013). Corticosteroid injection, physiotherapy, or both for lateral epicondylitis: Multicentre randomised controlled trial. BMJ, 346, f3280. https://doi.org/10.1136/bmj.f3280