Tennis elbow
Tennis elbow – understanding the overuse injury
Tennis elbow is most common between the ages of 35 and 55. The condition often develops gradually, with no memory of any specific event that triggered the pain. Both elbows can be affected, but it is more common to have problems in the arm you use most.
Causes of tennis elbow
Tennis elbow often develops after prolonged or intense strain on the extensor muscles of the forearm. This can involve working with tools, repetitive lifting, or sports that require grip strength. Even small everyday activities, such as carrying heavy grocery bags or using a mouse and keyboard for long periods, can contribute to the injury.
Common symptoms
The main symptom is pain on the outside of the elbow, which may radiate down into the forearm. The pain is often worse with gripping and lifting, especially when the palm is facing down. Many people also experience stiffness in the morning or after rest, and sometimes weakness in the hand can occur.
Treatment and self-care
Most people recover without surgery, but it can take several months. Rest from the most strenuous activities is important, but total inactivity should be avoided. Taking the strain off with an elbow brace for tennis elbow can reduce pain and provide support during healing.
Pain relief can be obtained by cooling the elbow in acute cases or using heat to soften the muscles. Massage and stretching can improve blood circulation and speed up recovery.
Ergonomics and relief
When working at a computer, it is important that the forearm is supported and that the mouse and keyboard are used in a neutral position. Changing your working position frequently and avoiding one-sided movements reduces the risk of recurring problems. For people who do physical work, a relieving elbow pad or an elastic support band can be very helpful.
What can I do myself?
To relieve the discomfort, you can:
- Rest your arm from movements that cause pain.
- Take several short breaks when using your arm.
- Try to use movements and positions that do not overload the body.
- Use your arm as usual as much as you can to keep the blood circulation going.
- Exercise the muscles in your arm every day.
- Apply ice to the outside of your elbow to relieve pain.
It is important to start exercising your arm as soon as possible to speed up recovery. You can get an exercise program from a physical therapist or occupational therapist.
Exercises for tennis elbow
The following exercises can strengthen the forearm muscles and reduce recurring problems:
- Wrist Stretch – Extend your arm with your palm facing down, gently bend your wrist down and help with your other hand. Hold for 20 seconds, repeat three times per arm.
- Eccentric Wrist Exercise – Hold a light dumbbell or water bottle with your palm facing down, bend your wrist up and slowly lower it back down. Repeat 10–15 times.
- Grip training – Squeeze a soft ball for 5 seconds and release. Repeat 10–15 times.
- Forearm Rotation – Hold a hammer or stick and slowly rotate from palm up to palm down. Repeat 10 times.
When should you seek medical attention?
If symptoms persist or worsen despite self-care, you should contact a physical therapist, occupational therapist, or doctor. They can help with diagnosis and design an individualized treatment plan.
Our recommended products for tennis elbow
A relieving elbow pad provides support and reduces pain when strained. For those who work at a computer, ergonomic aids such as wrist rests and vertical mice can reduce the risk of overload. An elastic support band can be used during sports and exercise to relieve the strain on the tendons.
What causes tennis elbow?
Repetitive strain on the extensor muscles of the forearm, often during work or sports.
How long does the discomfort last?
Often a few months, but can last longer if the cause is not addressed.
Is rest the best thing for tennis elbow?
Resting from exertion is good, but avoid total inactivity.
Can exercise help?
Yes, the right exercises strengthen the muscles and reduce the risk of relapse.
Are elbow pads effective?
Yes, it provides relief and reduces pain during activity.
Can you work with tennis elbow?
Yes, but the tasks may need to be adapted
How do I know it's tennis elbow and not golfer's elbow?
Tennis elbow causes pain on the outside of the elbow, golfer's elbow on the inside.
When should I seek medical attention?
If the pain is persistent despite self-care or if the function of the arm deteriorates.
Image by BruceBlaus - Own work, CC BY-SA 4.0 , Link
