Tennis Elbow – What It Is and How to Deal With It

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Have you ever felt pain around your elbow after doing something as simple as lifting a bag, typing for too long, or playing your favorite sport? You might be dealing with something called tennis elbow. And no – you don’t have to play tennis to get it!

Let’s break it down in simple terms.

What Is Tennis Elbow?

Tennis elbow, or lateral epicondylitis, is a condition that causes pain on the outside part of your elbow. It usually happens when the muscles and tendons around your elbow are overused or strained.

Even though it’s called “tennis elbow,” anyone can get it – not just tennis players. In fact, it’s common among people who do repetitive arm movements like painters, plumbers, carpenters, or even office workers who use a mouse or keyboard all day.

What Causes It?

The main cause is repetitive motion. When you keep doing the same movement over and over, especially using your wrist and arm, the tendons around your elbow can become inflamed or develop tiny tears.

Some common activities that can lead to tennis elbow include:

• Playing racquet sports (like tennis or badminton)

• Typing or using a computer mouse for long hours

• Lifting heavy objects incorrectly

• Doing home repairs or gardening

How Does It Feel? (Clinical Presentation)

The most common symptoms include:

• Pain or burning on the outside of the elbow

• Weak grip strength

• Pain that gets worse when lifting, gripping, or twisting

• Stiffness in the elbow, especially in the morning

It usually affects your dominant arm, and the pain might travel down your forearm.

What Happens If You Don’t Treat It? (Complications)

Ignoring the problem can lead to:

• Long-term or chronic pain

• Difficulty doing daily activities

• Weakness in your arm

• Reduced range of motion

Over time, the pain can affect your sleep, work, and overall quality of life.

How It Affects Movement

You might find it hard to:

• Fully extend or bend your elbow

• Twist your arm (like turning a doorknob)

• Lift even light objects without pain

• Do tasks that require a strong grip

General Treatments

Here’s the good news – tennis elbow is treatable! Most people recover with simple care and don’t need surgery.

Some general treatments include:

• Rest – give your arm a break

• Ice packs – reduce inflammation

• Pain relievers – like ibuprofen or paracetamol

• Elbow braces – to reduce strain

But remember, don’t just rely on rest. It’s important to treat the root of the problem.

Physiotherapy Treatments

A physiotherapist plays a big role in recovery. They’ll guide you with:

• Stretching and strengthening exercises

• Manual therapy to improve movement

• Ultrasound or TENS therapy for pain relief

• Education on how to prevent it from coming back

Your physio might also help correct your posture or arm mechanics, especially if your job or sport is causing the issue.

Simple Home Exercises

Here are a few basic ones (but check with your physio before starting):

1. Wrist stretches

Extend your arm and gently pull your wrist down with your other hand. Hold for 20 seconds.

2. Wrist curls (using a light weight or water bottle)

Sit with your forearm resting on a table, palm facing up. Curl your wrist up and down.

3. Towel twist

Hold a towel with both hands and twist it as if wringing water out – first one way, then the other.

4. Finger stretches

Use a rubber band around your fingers and gently open your hand against the resistance.

Do these exercises regularly but gently. Don’t push through the pain.

When Should You See a Physiotherapist?

If:

• Your elbow pain lasts more than a week

• The pain is getting worse

• You’re finding it hard to use your arm

• You’ve tried home remedies but they don’t help

…it’s time to see a physiotherapist. The sooner you get help, the quicker you’ll heal.

 

As a conclusion:

Tennis elbow is more common than you might think, but with the right care, you can get back to your normal life – pain-free. Don’t ignore the signs. Whether it’s a few simple stretches, some rest, or a quick visit to a physiotherapist, taking action early makes a huge difference.

Got elbow pain? It’s not something you have to live with. Take care of it – your elbow will thank you!


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