Tennis Elbow Prevention: Tips for Relief

Everyone’s heard of tennis elbow—but that’s exactly the problem. When something sounds familiar, we tend to assume we already understand it. That stops us from learning what really matters. And with tennis elbow, that can lead to years of unnecessary discomfort. For starters, you don’t need to play tennis to get it. 

This condition, officially known as lateral epicondylitis, can affect anyone who repeats the same arm motions, whether you’re typing at a desk, using hand tools, or lifting boxes. Another myth? That only athletes or older adults are at risk. In reality, it can sneak up on just about anyone.

So if you’ve been brushing it off, thinking it’s just for pros with rackets, now’s the time to reconsider. Tennis elbow prevention isn’t about avoiding a sport—it’s about protecting your muscles and tendons from overuse. Let’s set the record straight and explore what works to keep your arms pain-free.

What is Tennis Elbow?

Tennis elbow, or lateral epicondylitis, is a condition that causes pain around the outside of the elbow. It happens when the tendons in your forearm muscles develop small tears from overuse, especially near the bony bump on the outside of the elbow. The tendon(s) involved are known as the common extensor tendons - the tendons that extend your fingers and wrist. This slight tear causes pain and tenderness that can make even simple tasks, like lifting a coffee cup, uncomfortable. Despite its name, lateral epicondylitis does not involve any inflammation. It is believed that this condition occurs in an area of poor blood supply and poor capacity to heal the small tears. The inciting factor is most commonly triggered by repetitive wrist and arm motions that strain the tendon over time.

If you're wondering what causes tennis elbow, here are some common activities and risk factors to keep in mind:

• Repetitive arm motions: Tasks that involve repeated extension of the wrist or rotation of the forearm.
  
  
• Poor technique in sports: Incorrect form in tennis, squash, or golf puts added pressure on the elbow joint.
  
  
• Frequent computer use: Prolonged typing or mouse use without breaks can lead to gradual tendon strain.
  
  
• Manual labor jobs: Activities like plumbing, painting, carpentry, or bricklaying involve repetitive motion with grip strength.
  
  
• Age (typically 30-65 years old): Tendons lose elasticity with age, making them more prone to damage.

• Lifting heavy objects regularly: Repeatedly lifting with poor form or using the same muscles can wear down tendons.

Understanding what causes tennis elbow is the first step toward preventing it and making smarter choices in your daily routine.

Tennis Elbow Symptoms

Let’s be honest—nobody sits around feeling perfectly fine and suddenly thinks, “I bet I have tennis elbow.” It’s the discomfort that grabs your attention, often showing up in small ways that become hard to ignore. The symptoms are what spark that first search, and if you know what to look for, you can catch it early and act before it gets worse.

• Pain on the outside of the elbow: This is the most recognizable sign of tennis elbow. It often starts as a dull ache and can become sharp or burning, especially during activity.
  
  
• Weak grip strength: You might notice everyday tasks like opening jars or shaking hands become more difficult. This weakness comes from the painful tendons limiting your muscle function.
  
  
• Stiffness in the elbow joint: Your elbow may feel tight, especially in the morning or after long periods of inactivity. This stiffness can make arm movement awkward or limited.
  
  
• Pain when lifting or bending the arm: Movements that involve the wrist or elbow, like pouring coffee or lifting a bag, can trigger sharp discomfort. This is due to increased tension on the injured tendon during those motions.
  
  
• Pain that worsens with repetitive motions: Activities like typing, using tools, or even brushing your teeth can aggravate the condition. These repetitive actions stress the tendon further, making the elbow tendonitis pain more persistent.

Recognizing these early signs can make a huge difference. That’s why understanding symptoms is a vital part of tennis elbow prevention—spot it early, and you can keep it from becoming a long-term issue.

Tennis Elbow Relief

The fastest way to cure tennis elbow is rest—plain and simple. Giving your tendons a break from the motion that caused the pain in the first place is the most effective first step. It’s tempting to power through the discomfort, but doing so can stretch your recovery from a few weeks to several months.

Once you’ve cut back on the activity that triggered it, there are several ways to relieve the pain and help your elbow heal:

• Ice therapy: Applying an ice pack to the outside of your elbow for 15–20 minutes a few times a day helps reduce inflammation and numb the pain. It’s especially useful after any activity that aggravates your symptoms.
  
  
• Over-the-counter pain relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can ease the pain. These are great for short-term relief while your body heals naturally.
  
  
• Bracing or using a forearm strap: Wearing a counterforce elbow brace can take pressure off the tendon, allowing it to recover without constant strain. It’s especially helpful during work or other daily tasks that require arm movement.
  
  
• Stretching and strengthening exercises: Gentle wrist stretches and exercises for tennis elbow can help lessen the strain on the tendon strength and prevent future flare-ups. But make sure you ease into them only once the pain starts to improve.
  
  
• Physical therapy: A physical therapist can guide you through specific movements and recovery plans tailored to your situation. This speeds up healing while teaching you how to avoid re-injury.

You see, relief isn’t just about getting rid of the pain—it’s about setting your elbow up for long-term recovery. A mix of rest, smart therapy, and patience is your best bet for both short-term comfort and long-term healing. “Tennis elbow was one of the most common problems I see.  It is very annoying for the patient, and the pain can persist for months, if not over a year.  The counterforce elbow brace and a home exercise program have been found to be instrumental in alleviating this annoying elbow pain.  However, if pain persists, there are other more aggressive options to discuss.” - Dr. Christian Zaino

Tennis Elbow Prevention

Preventing tennis elbow starts with being mindful of how you use your arms and wrists during repetitive tasks. Whether you’re lifting, typing, or swinging a racket, proper form makes a huge difference. Focus on posture, take breaks, and don’t overdo the same motion for too long. Strengthening your forearm muscles and stretching regularly also helps keep your tendons more resilient.

If your job or hobby involves repetitive strain, consider using ergonomic tools or wearing a supportive brace during high-risk activities. These small changes go a long way in protecting your elbow over time. Tennis elbow prevention isn’t just for athletes—it’s something everyone should keep in mind to avoid future discomfort and downtime.

Wrap up

Tennis elbow prevention isn’t just a concern for athletes—it’s something anyone with repetitive arm movements should take seriously. Understanding the symptoms, causes, and relief options gives you the upper hand in dealing with this common but frustrating condition. You don’t have to wait until the pain becomes unbearable to act. 

By recognizing the early signs and adjusting your habits, you can protect your tendons and avoid long-term discomfort. Whether you’re lifting weights, typing for hours, or doing weekend DIY projects, a few small changes make a big difference. Your elbows will thank you for taking the time to care.

Prevent tennis elbow before it starts—discover expert tips for relief and prevention from the Orthopedic Institute of NJ today!

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Tennis elbow was one of the most common problems I see. It is very annoying for the patient and the pain can persist for months if not over a year. The counterforce elbow brace and a home exercise program have been found to be instrumental in alleviating this annoying elbow pain. However, if pain persists, there are other more aggressive options to discuss.

Christian J. Zaino, MD, Orthopedic Surgery, Hand & Wrist
Hand & Upper Extremity Center