Tennis Elbows, similar to a golfer’s elbow, the tendons of the forearm can suffer overloading in activities like tennis, which led to the common name of “tennis elbow.” Often caused by repetitive motions of the upper arm and wrist, tennis elbow is a painful condition that occurs when the tendons in the elbow are chronically overloaded. 

This condition, however, is not limited to tennis players. It can affect anyone who engages in activities that involve repetitive arm and wrist movements, such as painters, carpenters, and even office workers who spend long hours typing.

What is Tennis Elbow and How Does it Affect You?

The Anatomy

There are three bones that make up your elbow joint:

• Humerus: The bone of the upper arm.
• Radius: One of the bones in the forearm, located on the thumb side.
• Ulna: The other bone in the forearm, located on the pinky side.

Medically known as lateral epicondylitis, tennis elbow pain stems from the common extensor tendon, which attaches to the lateral epicondyle. This condition is characterised by pain in the common extensor tendon of the forearm that helps to extend your wrist backwards and away from your palm. 

It is typically caused by repetitive strain to the forearm muscles that is greater than the tissues can tolerate.

How Does the Tennis Elbow Start?

Any repetitive movements or activities that involve the forearm muscles can cause this type of strain. Most cases aren’t related to tennis. Developing a tennis elbow often relates to the way that a worker carries out an activity. It could be related to too much:

• Gripping: Holding tools or objects tightly.
• Twisting: Rotational movements of the forearm.
• Bending: Repeated flexing of the elbow.
• Turning: Rotating the wrist or arm.

These activities can aggravate elbow pain when:

• The arm is in a fixed or awkward position,
• The activity requires constant repetition,
• The activity requires the use of certain tools and equipment,
• The activity is particularly strenuous or demanding on the elbow flexors.

What Does Tennis Elbow Feel Like?

The main symptom of tennis elbow is tenderness and pain at the lateral epicondyle of the elbow. Common signs include:

• Pain at the outer part of your elbow.
• Pain when bending or twisting your arm.
• Tightness, soreness, or tenderness in the forearm.
• Weakened grip when holding items such as a pen, tool, or racquet.
• Swelling can also be present.

Speaking to one of our physiotherapists about your elbow pain will help confirm whether you have tennis elbow or if it is an unrelated condition. Once you have been diagnosed, they will provide you with an individualised plan to fix your pain and stop it from recurring in the future.

Ways to Fix Tennis Elbow Pain

Rest and Activity Modification

The first step in treating tennis elbow is to rest the affected arm and avoid activities that exacerbate the pain. This might mean taking a break from sports or work-related tasks that involve repetitive arm movements. Resting the affected arm allows the tendons to heal and reduces the risk of further injury.

Cold Therapy 

Applying ice packs to the elbow for 15-20 minutes several times a day can help reduce inflammation and pain. Be sure to wrap the ice pack in a cloth to prevent ice burns. Cold therapy can be particularly effective in the first few days after symptoms begin.

Compression and Elevation

Using an elbow brace or strap can help reduce strain on the affected tendons. Elevating the arm when possible can also help reduce swelling. Compression supports the injured tendons, while elevation helps manage inflammation by promoting better circulation.

Pain Relief Medication

Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can help reduce pain and inflammation. Always follow the dosage instructions and consult a healthcare provider if you have any concerns or pre-existing conditions.

Stretching and Strengthening Exercises

Once the initial pain has subsided, stretching and strengthening exercises can help improve flexibility and strength in the forearm muscles. A physiotherapist can provide a tailored exercise program. Consistent practice of these exercises helps to prevent future injuries by strengthening the muscles and tendons around the elbow.

Physical Therapy

A physiotherapist can use various techniques, including massage, ultrasound therapy, and electrical stimulation, to promote healing and reduce pain. They may also employ techniques such as dry needling or myofascial release to address muscle tightness and trigger points.

Ergonomic Adjustments 

Making changes to your work environment, such as using ergonomic tools or adjusting your desk setup, can help reduce strain on your forearm muscles. Ensuring that your workspace promotes good posture and minimises repetitive strain can prevent the recurrence of tennis elbow.

Corticosteroid Injections 

In some cases, a doctor may recommend corticosteroid injections to reduce inflammation and pain. These injections are typically considered when other treatments have not been effective. Corticosteroids can provide temporary relief, allowing you to engage in physical therapy and other rehabilitation exercises more comfortably.

Platelet-Rich Plasma (PRP) Therapy

PRP therapy involves injecting a concentration of a patient’s own platelets to promote healing of the injured tendon. This treatment is still being studied, but some patients have reported positive results. PRP therapy may enhance the body’s natural healing process and reduce recovery time.

Surgery 

Surgery is rarely needed for tennis elbow, but it may be considered in severe cases where other treatments have failed. Surgical options include removing damaged tissue and repairing the tendon. Post-surgery, physical therapy will be necessary to restore strength and flexibility to the elbow.

How to Prevent Tennis Elbow

Prevention is key to avoiding the recurrence of tennis elbow. Here are some tips to help prevent this condition:

Warm-Up and Stretch 

Always warm up and stretch before engaging in activities that involve repetitive arm movements. This can help prepare your muscles and tendons for the activity and reduce the risk of injury.

Strengthen Forearm Muscles 

Regularly perform exercises to strengthen your forearm muscles. This can help improve their endurance and reduce the risk of injury. Strengthening exercises should be done gradually and consistently to build muscle resilience.

Use Proper Technique

Whether you are playing sports or performing work-related tasks, using proper technique can help reduce strain on your tendons. Consider taking lessons or seeking advice from a coach or trainer to ensure that you are using the correct form.

Take Breaks

Avoid prolonged periods of repetitive activity. Take regular breaks to rest your muscles and tendons. Incorporating rest periods into your routine can help prevent overuse injuries.

Use Ergonomic Tools

Invest in ergonomic tools and equipment that are designed to reduce strain on your muscles and tendons. This can be particularly important for work-related tasks. Ergonomic tools are designed to minimise the stress placed on your body during repetitive activities.

Wrapping Up Managing Tennis Elbow for Optimal Recovery

Tennis elbow pain is common, but there are many effective ways to fix it. Being mindful of the activities you do and stopping when you experience pain is crucial. Ensure you are able to complete stretches and strengthening exercises without pain. If you are experiencing symptoms of tennis elbow, seeking professional advice from a physiotherapist can help you develop an effective treatment plan.

It is also important to be proactive about preventing tennis elbow. By incorporating warm-ups, using proper techniques, and taking regular breaks, you can significantly reduce your risk of developing this condition. Investing in ergonomic tools and making necessary adjustments to your work environment can also help prevent strain on your forearm muscles and tendons.

Are you looking for a physiotherapist to help you treat your tennis elbow? Book an appointment with Physio Cairns or find your closest therapist in our multiple locations today!