By: MacKenzie Watterson, OTD, OTR/L
You don’t need a racket to get tennis elbow! This painful condition sneaks up on anyone who repeats the same arm motions. Whether gardening, painting, writing, typing away at your keyboard, or even just holding a phone often in the office, these repetitive motions can cause micro tears in the muscles of your forearm, which causes nagging elbow pain that makes everyday activities hard and painful to manage. If you’ve ever felt that stubborn ache on the outside of your elbow, tennis elbow might be the culprit.

What Are the First Signs of Tennis Elbow?

The earliest sign of tennis elbow is usually a dull ache on the outside of your elbow, which can worsen over time. As the condition progresses, you may notice:

  • Pain when gripping or lifting objects
  • Stiffness in the morning or after activity
  • Weakened grip strength
  • Discomfort that radiates down into the forearm and wrist

So, when should you seek help? If the pain has stuck around for more than three weeks, despite resting, icing, and avoiding aggravating activities, it’s time to see a specialist. Left untreated, tennis elbow can linger for months or even years, making everyday tasks difficult.

Common Mistakes That Can Make It Worse

Many people assume tennis elbow will just go away if they ignore it and wait. But continuing to use the injured arm without addressing the underlying issue can make things worse. Other common mistakes include:

  • Relying on elbow braces for long-term relief (many patients find they don’t help much)
  • Jumping back into repetitive activities too soon
  • Ignoring posture and shoulder strength, which can contribute to the problem

What Does Treatment Look Like?

If you catch it early, treatment can be straightforward. A typical plan includes:

  • Isometric Exercises: These strengthen the muscles without irritating the tendons further.
  • Posture and Shoulder Work: Since poor posture and weak shoulders can add stress to the elbow, strengthening the upper back and rotator cuff is key.
  • Stretching and Soft Tissue Work: This helps reduce tension and improve mobility in the forearm muscles.
  • Manual Therapy: Techniques like soft tissue massage or Graston tools can break up scar tissue and improve movement.

How Long Does Recovery Take?

Recovery time varies. Some people feel better within a few months, while others can struggle for years if they don’t treat it properly. A well-structured rehab plan can make a huge difference in preventing long-term issues.

Can You Still Stay Active?

It depends on the severity. In the early stages, taking a short break from the aggravating activity (about two weeks) can help. But quitting activity entirely isn’t always necessary. Modifications can be made to keep you moving while allowing healing to occur.

Remember- it doesn’t have to be painful forever!

Tennis elbow isn’t just painful, it can make the simplest tasks, like lifting a coffee cup or turning a doorknob, feel way harder than they should. Rest can help, but it’s not always enough. Stretching, strengthening, and adjusting how you use your arm can make a big difference. If the pain sticks around, it is worth getting checked out by a physical or occupational therapist so it doesn’t turn into a bigger problem.

Is tennis elbow keeping you from the activities you enjoy? Schedule an appointment today to start the road to recovery.