Tennis Elbow

Tennis elbow, or lateral epicondylitis, is a common overuse injury that affects not just tennis players but anyone engaging in repetitive arm movements. As a myotherapist, I see this condition frequently in office workers, tradies, and weekend warriors. It can be frustratingly persistent, but with the right approach, recovery is absolutely possible.

Tennis elbow is inflammation and microtearing of the tendons that attach to the lateral epicondyle (the bony bump on the outside of your elbow). These tendons, primarily from the extensor carpi radialis brevis (ECRB) muscle, play a key role in wrist and finger movement. When overworked, they become irritated, leading to pain and weakness in grip strength.

Pain on the outer elbow, especially when gripping objects

Weak grip strength—shaking hands or holding a cup of coffee may feel difficult

Pain that worsens with wrist extension, like when using a screwdriver or lifting a weight

Stiffness and tenderness around the elbow

Despite its name, tennis elbow isn’t just for tennis players. Any repetitive gripping, wrist extension, or forearm strain can contribute, such as:

Racquet sports (tennis, squash, badminton)

Manual labor (plumbers, carpenters, painters)

Office work (excessive mouse and keyboard use)

Weightlifting & gym exercises (poor technique or overuse)

As a myotherapist, I take a hands-on approach to relieving tennis elbow through:

Releasing tight forearm muscles helps to reduce strain on the tendons. Trigger point therapy targets deep knots that refer pain to the elbow.

Inserting fine needles into the affected muscles can help release tension and promote healing. It’s an effective way to reduce stubborn pain.

Glide cupping improves circulation and mobility, helping break up fascial restrictions that contribute to pain and stiffness.

Strengthening the forearm and improving grip endurance is key to long-term recovery. Exercises like eccentric wrist extensions and isometric holds can help rebuild tendon resilience.

Identifying movement patterns that aggravate the condition is crucial. Small adjustments—like modifying your grip, adjusting workstation ergonomics, or using a brace—can reduce strain and speed up recovery.

1. Wrist Extensor Stretch – Extend your arm, palm down, and use your opposite hand to gently pull your fingers toward you. Hold for 20–30 seconds.

2. Eccentric Wrist Extensions – Hold a light dumbbell, lower your wrist slowly, then use your other hand to bring it back up. Repeat 10–15 times.

3. Isometric Holds – Press your hand against a table (as if trying to extend your wrist) and hold for 10–15 seconds.

With consistent treatment and exercise, mild cases improve within 6–8 weeks, while more chronic cases can take several months. The key is early intervention—the sooner you address it, the faster you’ll recover.

Final Thoughts

Tennis elbow doesn’t have to be a long-term issue. With hands-on therapy, corrective exercises, and lifestyle adjustments, you can regain strength and function. If you’re struggling with elbow pain, don’t wait—book a myotherapy session and start your recovery today!