You might wonder why it’s called tennis elbow if you’ve never held a racquet in your life. Similar to golfer’s elbow, the term comes from the strain placed on the tendons frequently used in tennis. However, it affects anyone who repeats the same hand, wrist, or arm motions over time.

Real Patient Story

Dina, a 42-year-old graphic designer, had been dealing with outer elbow pain for months. It started as a minor ache and eventually made using her computer mouse unbearable. After just one week of personalized physiotherapy and minor workspace adjustments, she was back to designing without discomfort.

What is Tennis Elbow and Why Does It Matter?

The Anatomy

Your elbow is made up of three bones:

• Humerus (upper arm)
• Radius (forearm thumb-side)
• Ulna (forearm pinky-side)

Tennis elbow—medically called lateral epicondylitis—is inflammation of the tendons that attach to the lateral epicondyle, a bony bump on the outer side of your elbow. These tendons are responsible for wrist extension and grip strength.

How Does Tennis Elbow Occur?

Most cases aren’t caused by tennis. They develop from repetitive strain or improper technique in activities like:

• Gripping
• Twisting
• Lifting with poor form
• Typing or mouse use for long hours

These activities cause problems especially when done:

• In a fixed or awkward position
• With constant repetition
• Without proper rest
• Under sudden load or heavy resistance

What Does Tennis Elbow Feel Like?

Most people feel:

• Pain or burning on the outside of the elbow
• Tenderness when pressing the lateral epicondyle
• Stiffness or tightness in the forearm
• Weak grip strength
• Increased pain with lifting or gripping
• Difficulty holding objects like mugs or phones

A visit to your physiotherapist will confirm the diagnosis and guide you through the best recovery plan tailored to your lifestyle.

How to Fix Tennis Elbow in 5 Steps 

1. Give Yourself (A.K.A. Your Elbow) a Break

Stop or modify the actions that cause pain. Whether it's lifting, typing, or painting—take pressure off your elbow to let it start healing.

Note: This is temporary, not permanent!

2. Reduce Inflammation

Use ice therapy 2–3x a day for 10–15 minutes. Physiotherapists may also use:

• Ultrasound therapy

• Laser therapy

• Acupuncture

  These methods improve circulation, reduce swelling, and speed up tendon healing.

3. Modify and Adapt Your Activities

Small changes make a big difference:

• Use larger handles for tools or pens
• Wear a forearm brace during repetitive tasks
• Use ergonomic support for computer work

4. Start Gentle Forearm Stretches

Try wrist extensor stretches by extending your arm and gently pulling the fingers downward. Hold for 30 seconds.

Do 3-4 reps a few times daily to lengthen and release tight muscles.

5. Strengthen the Tendons Gradually

Begin eccentric wrist extension exercises with light resistance (like a soup can or resistance band).

• Start slow
• Focus on lowering movement
• Perform 10 reps, 2–3 sets a day

Takeaway

Tennis elbow is common—and treatable.

With rest, smart modifications, and the guidance of a trained physiotherapist, you can eliminate pain and regain full function quickly.

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FAQ

Q: Should I see a doctor for tennis elbow?

Not necessarily. A physiotherapist is a primary care provider and can diagnose and treat tennis elbow without a referral—unless required by your insurance.

Q: How long does it take to heal tennis elbow?

Mild cases heal in 6–8 weeks. Chronic cases with compensatory patterns may take longer. Early treatment = faster recovery.

Q: Can I still work out with tennis elbow?

Yes, but avoid aggravating movements. Your physiotherapist can design a safe and modified program while you heal.