Most people with tennis elbow have never held a tennis racket. The name comes from the sport, but in daily life we see it far more often in people who use a computer mouse all day, cooks who stir and lift heavy vessels, parents carrying toddlers, and anyone who suddenly does a lot of gripping work such as painting walls or gardening. If lifting a cup of tea or shaking hands hurts the outer side of your elbow, read on.
What is tennis elbow?
Tennis elbow, or lateral elbow tendinopathy, is a painful overload of the tendon that attaches the forearm muscles to the bony point on the outer side of the elbow. These muscles lift your wrist and fingers and help you grip. When the tendon is asked to do more than it can tolerate over time, it becomes sensitive and painful. It is generally not a serious injury, but it can be stubborn and frustrating.
Common symptoms
- Pain on the outer side of the elbow, sometimes spreading down the forearm
- Pain when gripping, lifting with the palm facing down, or twisting a lid
- Weak grip, dropping objects more easily
- Tenderness on the bony point of the outer elbow
- Morning stiffness in the forearm
Pain on the inner side of the elbow with similar triggers is called golfer’s elbow and is managed in a very similar way.
Why does it happen?
- Repetitive gripping and wrist movements, such as mouse use, typing, chopping vegetables or using tools
- A sudden increase in load, like a weekend of home repairs or lifting heavy bags
- Poor workstation setup, with the wrist bent back for hours
- Weak forearm and shoulder muscles
- Age, as it is most common between the ages of 35 and 55
Myths about tennis elbow
“Complete rest will cure it”
Resting from aggravating activities for a short time helps settle pain, but tendons need load to become stronger. Long periods of complete rest often lead to a weaker tendon that flares up again as soon as you return to normal use.
“If it hurts, it must be damaged”
Tendon pain is real, but it does not mean the tendon is tearing. Mild, manageable discomfort during exercise is usually acceptable and safe.
“An injection is the quickest answer”
Injections are a decision for your doctor. Many people improve with an exercise-based approach, and current guidance generally favours exercise and load management as the first line of care.
Home exercises for tennis elbow
Do these once a day. Discomfort up to about 3-4 out of 10 is fine during the exercise, as long as it settles within a few hours and is not worse the next day.
1. Isometric wrist extension
Sit with your forearm resting on a table, palm facing down, hand off the edge. Place your other hand on the back of the hand and push up against it without moving. Hold 30-45 seconds, rest 1 minute, repeat 5 times. This is often a good starting point when the elbow is very sore.
2. Slow wrist extension with a weight
Same position, holding a light weight or a half-filled water bottle. Lift the wrist up in 2 seconds, then lower slowly over 4 seconds. Do 3 sets of 10-15. Increase the weight gradually over weeks.
3. Grip strengthening
Squeeze a soft ball or rolled towel for 5 seconds, relax. Do 2 sets of 10. Stop if this sharply increases pain.
4. Forearm stretch
Straighten the arm in front of you, palm down, and gently bend the wrist down with the other hand until you feel a stretch on top of the forearm. Hold 20-30 seconds, repeat 3 times.
5. Shoulder blade strengthening
Sit tall, squeeze your shoulder blades gently back and down, hold 5 seconds. Do 2 sets of 10. A stronger shoulder takes some strain off the forearm.
Stop if you feel sharp pain, pain that lingers into the next day, numbness or tingling in the hand, or swelling around the elbow.
Changes at work and home
- Keep the wrist straight while typing; use a mouse close to the body and consider a larger or vertical mouse.
- Lift objects with the palm facing up when possible, and use both hands for heavy vessels or bags.
- Take short breaks every 30-45 minutes during repetitive tasks.
- Use a thicker handle grip on tools, knives or ladles to reduce strain.
- An elbow strap below the elbow may reduce pain during activities for some people.
How physiotherapy helps
A physiotherapist will check that your pain is coming from the tendon and not from the neck or a nerve, assess grip and wrist strength, and look at your work and home tasks. Treatment combines progressive strengthening, manual therapy, taping, activity advice and sometimes short-term pain relief methods. Tennis elbow can take a few months to fully settle, so a structured plan helps you stay on track.
A realistic recovery picture
Tennis elbow tends to improve slowly. In the first two to four weeks, the main aim is to calm the tendon down by reducing the most irritating tasks and starting gentle isometric holds. Over the next six to twelve weeks, strengthening exercises are gradually made heavier, and most people notice that gripping, lifting and typing become more comfortable. Some flare-ups along the way are normal, especially after a busy day at work or a festival week of heavy cooking. A flare-up does not mean you are back to square one; it simply means the load was a little too high, and the plan is adjusted for a few days.
Keeping a simple diary of pain levels and activities can help you and your physiotherapist spot patterns, such as pain after long mouse use or after carrying grocery bags.
When to see a doctor
- Elbow pain after a fall or a direct blow, especially with swelling or deformity
- A hot, red and swollen elbow, with or without fever
- Numbness, tingling or weakness spreading into the hand
- Pain along with neck pain and arm symptoms
- No improvement after several weeks of sensible care
Physiotherapy at home in Jaipur
For many of our patients, a home visit is the easiest way to sort out elbow pain because we can see the desk, kitchen or tools that are causing the strain. Read more on our orthopaedic physiotherapy at home page, or visit orthopaedic physiotherapy in C-Scheme, Jaipur. Follow-up exercise sessions can often continue on video.
Send a WhatsApp enquiry to LifeWell Physio with your age, how long the elbow has hurt and your area to book a home assessment with Dr. Rohit Kumar.
This article is general health information from a physiotherapist and is not a substitute for a personal assessment or medical advice. If symptoms are severe, sudden or getting worse, please see a doctor.
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