Do you experience pain on the outside of your elbow when lifting a cup, carrying shopping bags, opening a jar or working at a computer? These everyday movements can become uncomfortable when you have a condition commonly known as tennis elbow.
Despite its name, tennis elbow does not only affect tennis players. It can develop in people who regularly perform repetitive gripping, lifting, twisting or wrist movements at work, during exercise or at home.
The good news is that many people improve with appropriate activity adjustments, progressive strengthening and physiotherapy. Understanding the condition can help you take practical steps towards better arm function.
What Is Tennis Elbow?
Tennis elbow, medically known as lateral elbow tendinopathy, is a condition involving the tendons that attach the forearm muscles to the outer part of the elbow.
These muscles help extend your wrist and fingers and are important for gripping and lifting objects. Repeated or excessive loading can irritate the tendon and lead to pain and reduced function.
Although the condition is often associated with tennis, many people develop it without playing any racket sports.
7 Common Symptoms of Tennis Elbow
Symptoms may develop gradually or appear after an increase in repetitive activity. Common signs include:
1. Pain on the Outside of the Elbow
The most common symptom is discomfort around the bony area on the outer side of the elbow. The pain may sometimes spread into the forearm.
2. Pain When Gripping Objects
Holding a cup, carrying a bag, shaking hands or gripping tools may trigger discomfort because these movements involve the forearm muscles.
3. Discomfort When Lifting Objects
Lifting objects with your palm facing down or keeping your wrist extended may increase symptoms.
4. Reduced Grip Strength
You may notice that gripping objects feels weaker or more uncomfortable than usual. This can make simple household and work activities difficult.
5. Pain During Repetitive Wrist Movements
Activities involving repeated wrist extension, twisting or gripping may aggravate the affected tendon.
6. Tenderness Around the Elbow
The outer elbow may feel sensitive when touched or pressed, particularly around the tendon attachment.
7. Difficulty With Everyday Activities
Cooking, cleaning, gardening, typing, carrying groceries and using hand tools may become uncomfortable when symptoms are more severe.
What Causes Tennis Elbow?
Tennis elbow is generally associated with repeated loading of the forearm tendons. It may develop when the demands placed on the tendon exceed its ability to adapt.
Some common contributing factors include:
- Repetitive gripping: Frequently holding tools, equipment or other objects can increase tendon loading.
- Repetitive wrist movements: Repeated wrist extension and twisting may contribute to symptoms.
- Work-related activities: Jobs involving manual handling, repetitive movements or prolonged tool use may increase the risk.
- Sports activities: Tennis, badminton and other activities involving repeated gripping can place stress on the forearm muscles.
- Sudden increases in exercise: Increasing training intensity or volume too quickly may overload the tendon.
- Insufficient recovery: Repeated demanding activities without adequate recovery may contribute to persistent discomfort.
7 Effective Ways to Manage Tennis Elbow
Managing tennis elbow involves reducing unnecessary irritation while gradually improving the tendon’s ability to tolerate daily activities.
1. Modify Activities That Increase Pain
You may not need to stop using your arm completely. However, temporarily modifying activities that repeatedly trigger pain can help manage symptoms.
Consider reducing heavy gripping, repetitive lifting and prolonged wrist movements. Where possible, divide demanding tasks into shorter sessions and take regular breaks.
2. Improve Your Lifting Technique
Small adjustments to how you lift and carry objects may reduce unnecessary strain.
- Keep objects close to your body.
- Avoid lifting unnecessarily heavy items with one hand.
- Use both hands when appropriate.
- Keep your wrist in a comfortable, neutral position where possible.
3. Follow a Suitable Strengthening Programme
Progressive strengthening is an important part of managing many tendon-related conditions.
Your physiotherapist may recommend exercises that gradually strengthen the wrist extensor muscles and improve your forearm’s ability to manage loading.
Exercises should be selected and progressed according to your symptoms and current strength. Avoid suddenly starting heavy resistance exercises if your elbow is painful.
4. Try Gentle Forearm Stretching
Gentle stretching may help maintain forearm flexibility and comfortable movement.
One commonly used stretch involves extending your affected arm in front of you with your palm facing down. Gently bend your wrist downwards using your other hand until you feel a mild stretch along the upper forearm.
Hold briefly and repeat only if comfortable. Stretching should not produce sharp or worsening pain.
5. Adjust Your Workplace Setup
If you spend long periods working at a computer, consider reviewing your workstation and movement habits.
- Keep your keyboard and mouse within comfortable reach.
- Avoid maintaining an uncomfortable wrist position.
- Take short movement breaks throughout the day.
- Adjust your chair and desk to support a comfortable working posture.
Workstation changes may help reduce unnecessary repetitive strain, although they are not a standalone treatment for tennis elbow.
6. Consider Temporary Pain-Relief Strategies
Some people find a cold pack wrapped in a towel helpful for temporary symptom relief after activities that aggravate their elbow.
Apply it for a short period and avoid placing ice directly against the skin. Stop if you experience skin irritation or increased discomfort.
An elbow support or counterforce brace may also help some people during particular activities. A healthcare professional can advise whether one is appropriate for your situation.
7. Seek Professional Physiotherapy
A physiotherapist can assess your elbow movement, forearm strength, grip function and the activities that may be contributing to your symptoms.
Based on the assessment, your treatment plan may include:
- Individualised wrist and forearm strengthening exercises.
- Progressive tendon-loading exercises.
- Mobility exercises where appropriate.
- Advice on modifying work and sporting activities.
- Manual therapy when clinically appropriate.
- Guidance on returning to exercise and everyday activities.
The aim is to improve your arm’s ability to tolerate everyday demands rather than simply reducing pain temporarily.
How Can Physiotherapy Help Tennis Elbow?
Physiotherapy can play an important role in managing tennis elbow, particularly when symptoms interfere with work, exercise or daily activities.
Instead of relying on a one-size-fits-all exercise routine, your physiotherapist can develop a programme based on your symptoms, strength and activity requirements.
A personalised approach may help you:
- Understand what may be contributing to your elbow pain.
- Improve forearm strength and grip function.
- Gradually increase tendon-loading capacity.
- Manage discomfort during work and household activities.
- Return to sporting activities safely and progressively.
- Develop strategies to reduce recurring irritation.
How Long Does Tennis Elbow Take to Recover?
Recovery time varies from person to person. Some people improve over several weeks, while others experience symptoms for several months.
The duration may depend on how long the symptoms have been present, the activities placing stress on the tendon, overall health and consistency with an appropriate management programme.
Gradual progress is important. Returning too quickly to heavy gripping, lifting or repetitive activities may aggravate symptoms.
When Should You See a Physiotherapist?
Consider seeking professional assessment if:
- Your elbow pain continues for several weeks.
- You have difficulty gripping or lifting everyday objects.
- Pain is affecting your work or exercise routine.
- Your symptoms keep returning after activity.
- You notice a significant reduction in arm strength.
- Self-management strategies are not helping.
Elbow pain can have causes other than tennis elbow. Seek prompt medical assessment if you experience severe pain after an injury, significant swelling, redness or warmth, fever, sudden weakness or difficulty moving your arm.
Frequently Asked Questions About Tennis Elbow
1. Can you get tennis elbow without playing tennis?
Yes. Tennis elbow can affect anyone who performs repetitive gripping, lifting or wrist movements. It is commonly seen in people whose work or daily activities involve repeated forearm loading.
2. Is tennis elbow the same as golfer’s elbow?
No. Tennis elbow generally affects the tendons on the outside of the elbow, while golfer’s elbow affects the tendons on the inside. Both conditions involve the forearm tendons but affect different areas.
3. Should I rest completely if I have tennis elbow?
Complete rest is not usually necessary. Modifying activities that aggravate symptoms while gradually rebuilding strength is often more useful. A physiotherapist can help determine an appropriate activity level.
4. Can exercises make tennis elbow worse?
Exercises that are too heavy or progressed too quickly may aggravate symptoms. A suitable programme should match your current ability and progress gradually.
5. Does tennis elbow go away on its own?
Many people improve over time, particularly with appropriate activity modification and progressive strengthening. However, persistent symptoms may benefit from professional assessment and treatment.
6. Can computer work cause tennis elbow?
Computer use may contribute to symptoms in some people, particularly when it involves prolonged or repetitive gripping and uncomfortable wrist positions. However, tennis elbow usually has multiple contributing factors.
7. Can physiotherapy help with long-term tennis elbow?
Yes. Physiotherapy may help manage persistent tennis elbow through assessment, progressive strengthening, activity modification and guidance on returning to normal activities.
Take the Next Step Towards Better Elbow Function
Persistent elbow pain can affect more than just sports. It may make working, lifting, cooking, cleaning and other everyday activities uncomfortable.
With appropriate assessment and a structured management plan, many people can improve their strength, movement and ability to perform daily tasks.
If elbow pain is affecting your routine, the team at PAX Physiotherapy in Modbury North, Adelaide, can help assess your symptoms and discuss suitable treatment options.
Contact our team to arrange an appointment.
PAX Physiotherapy
Unit 2, 438 Montague Road, Modbury North SA 5092
Phone: 08 8333 8333
Mobile: 0499 999 636
Email: admin@paxphysiotherapy.com.au
Website: PAX Physiotherapy
Disclaimer: This article provides general health information and is not a substitute for individual medical advice, diagnosis or treatment. Consult an appropriately qualified healthcare professional about your symptoms.
