Tennis elbow, medically known as lateral epicondylitis, is one of the most common overuse injuries affecting the arm. Despite its name, you don’t have to play tennis to develop it—anyone who performs repetitive gripping, twisting, or lifting movements with their forearm is at risk. From office workers typing all day to contractors using hand tools, tennis elbow can strike unexpectedly and cause persistent pain if not addressed.
In this article, we’ll break down what tennis elbow is, what causes it, and the best strategies to treat and heal it.
What Is Tennis Elbow?
Tennis elbow occurs when the tendons that attach the forearm muscles to the outside of the elbow become irritated or inflamed. These muscles are primarily responsible for wrist extension—straightening the wrist and lifting the hand. Over time, repetitive strain or sudden overuse can create tiny tears in the tendon fibers, leading to pain, weakness, and stiffness.
The pain is typically felt on the outside of the elbow and can radiate down the forearm. Everyday activities such as shaking hands, gripping a coffee cup, turning a doorknob, or lifting grocery bags may suddenly become uncomfortable or even impossible without sharp pain.
Common Causes and Risk Factors
Although tennis elbow is strongly associated with racquet sports, only about 5–10% of cases actually come from tennis players. More often, it develops from occupational or recreational activities that demand repetitive wrist and forearm use.
Common causes include:
-
Sports: Tennis, pickleball, racquetball, and golf.
-
Work-related tasks: Painting, carpentry, plumbing, or typing.
-
Recreational activities: Gardening, knitting, or even frequent smartphone use.
Risk factors include:
-
Age (most common between ages 30–50)
-
Poor technique in sports or exercise
-
Weak grip or insufficient forearm strength
-
Sudden increase in activity levels
Symptoms to Watch For
The signs of tennis elbow often start gradually and worsen with continued strain. Key symptoms include:
-
Pain and tenderness on the outside of the elbow
-
Stiffness, especially in the morning
-
Pain when gripping objects, shaking hands, or twisting the wrist
-
Weakness in the forearm
-
Pain that worsens during repetitive activities
If ignored, tennis elbow can persist for months or even years, so early treatment is essential.
Healing Tennis Elbow: Step-by-Step
The good news is that tennis elbow is highly treatable. With the right strategies, most people recover within a few weeks to several months. Healing typically involves reducing pain and inflammation, restoring mobility, and rebuilding strength.
1. Rest and Activity Modification
The first step is to stop or reduce the activity causing the pain. Complete rest isn’t always necessary, but modifying how you perform tasks is crucial. For example, switch hands when possible, use lighter equipment, or break up repetitive activities into shorter sessions.
2. Ice Therapy
Applying ice packs to the outer elbow for 15–20 minutes at a time, several times per day, helps reduce inflammation and relieve pain. Be sure to place a cloth between the ice and skin to prevent irritation.
3. Over-the-Counter Pain Relief
Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can ease pain and reduce swelling. These should be used short-term and under guidance if you have other health concerns.
4. Braces and Supports
A counterforce brace or forearm strap can relieve stress on the affected tendon by absorbing some of the force during wrist movements. Wearing one during activity can provide immediate relief and prevent worsening symptoms.
5. Gentle Stretching
Once acute pain subsides, gentle stretches can restore flexibility. One common stretch is to extend your arm straight, bend the wrist down with the palm facing in, and use the other hand to apply gentle pressure. Hold for 20–30 seconds and repeat a few times daily.
6. Strengthening Exercises
Rebuilding forearm and wrist strength is key to long-term healing. Start with light resistance, such as a small dumbbell or resistance band, and gradually increase as strength returns. Exercises might include:
-
Wrist extensions with light weights
-
Grip strengthening using a soft stress ball
-
Eccentric exercises, where you slowly lower the wrist after lifting
A physical therapist can design a program tailored to your recovery.
7. Physical Therapy
If symptoms persist, professional physical therapy can be highly effective. Therapists use techniques like manual massage, ultrasound, or dry needling, combined with supervised exercise programs, to accelerate recovery.
8. Medical Treatments for Severe Cases
In rare cases where conservative treatments fail, doctors may recommend corticosteroid injections, platelet-rich plasma (PRP) therapy, or even surgery. These are typically last-resort options after six months or more of ongoing pain.
Preventing Tennis Elbow from Coming Back
Healing is only part of the process; preventing recurrence is equally important. Consider these preventive strategies:
-
Warm up properly before sports or repetitive activities
-
Strengthen forearm muscles with regular exercises
-
Use proper technique in racquet sports, typing, or lifting
-
Adjust equipment—for example, using a lighter racquet or ergonomic tools
-
Take frequent breaks during repetitive tasks
When to See a Doctor
Mild cases of tennis elbow often improve with rest and home care. However, if pain persists beyond a few weeks, worsens despite treatment, or significantly interferes with daily life, it’s wise to consult a healthcare provider. Early professional intervention can prevent long-term damage and chronic pain.
Final Thoughts
Tennis elbow may be frustrating, but it’s not a life sentence. With a combination of rest, therapy, and gradual strengthening, most people recover fully and return to their normal activities without pain. Whether you’re an athlete, a professional, or just someone dealing with the demands of daily life, paying attention to your body, treating symptoms early, and practicing preventive care can keep tennis elbow from becoming a long-term setback.