tennis elbow

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Tennis elbow, or lateral epicondylitis, is a condition where the tendons that attach to the outside of your elbow become inflamed or irritated. Tendons connect muscles to bones, and in this case, the tendons involved help you extend your wrist and fingers. When they are overused, small tears can develop in the tendon tissue, leading to pain and discomfort.

Tennis elbow is most commonly caused by repetitive movements of the wrist or arm. These movements put strain on the tendons, which can eventually lead to the irritation or small tears responsible for the pain. While tennis players are susceptible (hence the name), anyone who frequently uses their arms in similar motions—such as painters, carpenters, or people who type on a computer for long periods—can develop the condition.

Common causes include:

• Repetitive wrist extension (like when lifting objects with your palm facing down)
• Overuse of the forearm muscles
• Poor technique or posture during activities (including sports or work tasks)
• Weak or imbalanced muscles that cause strain on the elbow joint

• Pain or burning sensation on the outer part of the elbow
• Weakness in your grip strength
• Pain that worsens with activities involving wrist movement, like lifting, gripping, or typing
• Stiffness or aching in the elbow joint, particularly in the morning

The good news is that tennis elbow usually improves with the right treatment, though it may take time. Here are some treatment options, including steps you can try at home:

One of the most important things you can do is give your elbow a break. Try to avoid activities that aggravate the pain, especially any repetitive movements. If you can't fully stop the activity, modify it to reduce strain on your elbow.

Applying ice or a cold compress to the affected area can help reduce inflammation and ease the pain. Try icing your elbow for 15–20 minutes a few times a day, especially after activity.

Gentle stretching and strengthening exercises can help improve the flexibility and strength of your forearm muscles, which can reduce strain on the tendons. A simple exercise is to stretch your wrist by extending your arm in front of you, palm down, and gently pulling your hand back with your other hand.

Strengthening exercises can also be useful, especially for building up the forearm muscles. A physiotherapist can guide you through specific exercises that are safe and effective for your condition.

Wearing a brace, especially an elbow strap, can help reduce the strain on the tendon and provide support while you continue with your daily activities. These braces apply pressure to the muscles below the elbow, which can relieve some of the tension where the tendons attach.

Physiotherapy is highly effective in treating tennis elbow. Through a combination of manual therapy, exercises, and possibly ultrasound or shockwave therapy, a physiotherapist can help reduce pain, restore strength, and improve flexibility in the affected area. We can assess your individual situation, give you a treatment plan, and make sure you are doing exercises correctly to avoid further injury.

Over-the-counter painkillers, like ibuprofen, can help manage pain and reduce inflammation. However, if the pain persists or worsens, it's important to consult a professional for more tailored advice.

While many cases of tennis elbow can improve with self-care, it’s a good idea to seek help if:

• The pain doesn’t improve after a few weeks of rest and home treatments.
• You’re unsure about which exercises are safe or helpful.
• The pain is severe and affecting your daily activities.
• You’ve tried over-the-counter treatments, and nothing seems to be working.

At our clinic, we’re here to help you get back to your best. Whether it’s through hands-on treatment, guiding you through effective exercises, or using advanced therapies, we can help you overcome tennis elbow and prevent it from coming back.

Tennis elbow may be common, but it doesn’t have to stop you from enjoying life. By understanding the condition and following a few simple self-care tips, you can start feeling better. And if you need more support, our experienced physiotherapists are ready to help guide you on the path to recovery.

If you're experiencing elbow pain or need advice on how to treat it, don’t hesitate to reach out to us for expert care.