Tennis elbow, or lateral epicondylitis, is a common overuse injury that affects the outer part of the elbow. Despite its name, it doesn’t just affect tennis players - it can occur in anyone who frequently uses their forearm muscles, whether for work, sports, or daily activities.
What Is Tennis Elbow?
Tennis elbow is a condition where the tendons that attach to the bony bump on the outside of the elbow become irritated or overloaded. This can result in pain, tenderness, and sometimes weakness in the forearm and grip strength. The pain often worsens with activities like gripping, lifting, or repetitive wrist and hand movements.
Common Causes of Tennis Elbow
Tennis elbow is caused by repetitive strain or overuse of the forearm muscles and tendons. Common causes include:
- Sports Activities: Tennis, squash, or other racquet sports that require repetitive arm motions.
- Occupational Strain: Jobs that involve repetitive movements, such as typing, painting, plumbing, or carpentry.
- Poor Technique or Equipment: Incorrect form in sports or using tools that don’t fit well.
Ways to Prevent Tennis Elbow
Prevention focuses on reducing strain on the elbow and improving muscle function:
- Strengthen the Forearm: Regular strengthening exercises for the forearm and wrist muscles can help build resilience.
- Take Breaks: Avoid prolonged repetitive activities by taking regular breaks.
- Use Proper Equipment: Ensure sports equipment or tools are well-fitted and appropriate for your activity.
- Focus on Technique: For athletes, working with a coach or trainer to refine your technique can reduce unnecessary strain on the elbow.
- Warm Up and Stretch: Prepare muscles with a proper warm-up before activities and stretch afterwards.
Managing Tennis Elbow
If you’re experiencing symptoms, here are some evidence-based ways to manage tennis elbow:
- Rest and Modify Activities: Avoid or modify activities that aggravate the pain to give the tendon time to recover.
- Pain Relief: Applying ice to the painful area can reduce pain. Over-the-counter pain medications may also help in the short term.
- Manual Therapy and Stretching: Techniques like massage, joint mobilisation, and stretching can improve flexibility and relieve pain.
- Strengthening Exercises: Gradual strengthening of the forearm muscles, focusing on eccentric exercises, can promote tendon healing.
- Ergonomic Adjustments: Modify your workstation or tool use to minimise strain on your elbow.
- Seek Professional Help: Osteopaths and Physiotherapists can provide tailored treatment plans, including manual therapy, exercise rehab, and activity modifications.
When to Seek Help
If the pain persists despite rest and self-care, or if it starts interfering with daily activities, it’s important to consult a healthcare professional. Early intervention can prevent the condition from worsening and speed up recovery.
Take the Next Step
Tennis elbow can be frustrating, but with the right strategies, it is highly manageable. Our skilled osteopaths and physiotherapists at Back in Motion Braybrook can help you recover and get back to doing what you love.
Book a consultation today to start your journey towards pain-free movement!