Tennis elbow

Lateral epicondylitis – pain on the outside of the elbow

Tennis elbow may be the everyday name, but the medical term is “Lateral epicondylitis”. This clarifies what the problem is all about: the outer tendon attachment on the bony prominence of the elbow (the epicondyle) that has become inflamed. This is also the place where a distinct pain point can be found.

Symptoms of tennis elbow

The most common symptom is a sharp or dull ache on the outside of the elbow, which can radiate into the forearm and hand. The pain often worsens when gripping or lifting, such as lifting a coffee cup or turning a door handle. The injury is caused by the muscles and tendons that extend the wrist and fingers becoming overloaded.

This can be due to monotonous movements, brought on by, for instance, long periods of computer work, screwing, painting, or other repetitive hand movements.

In can also result from Improper technique in sports like tennis or golf. Or a sudden increase in activity: Starting a new sport intensely without gradually getting the body used to it.

Common Causes of Tennis Elbow

Tennis elbow, or lateral epicondylitis, is a painful inflammation caused by the overuse of muscles and tendons on the outside of the elbow. Despite the name, tennis is rarely the only cause. Tennis elbow can affect anyone; both those who train regularly and those who have simply used their arm intensely in an unfamiliar movement. The condition can even arise due to a lack of computer ergonomics and a poor working posture.

Here are the most common reasons why the condition arises:

• Repetitive movements: The biggest cause is often monotonous and repetitive hand or arm movements. Poor ergonomics at the computer, such as using a mouse with a tense wrist for long periods.
• Sudden overuse: The injury can also be triggered by a rapid increase in activity that the body is not used to. For example: intense training or starting a new sport, like tennis or climbing, too intensely.
• Unfamiliar movements: Suddenly performing heavy lifting or gardening that requires a lot of force from the forearm.
• Improper technique: Poor technique can lead to the wrong muscles being strained. This can include incorrect technique in sports; A poor swing in tennis, golf, or squash that overloads the elbow.
• Improper equipment: Old, heavy tennis rackets or poorly designed tools that force the hand and wrist into an unnatural position.

But regardless of the cause, it is important to give the muscles time to recover and to adjust your technique or equipment to prevent the problem from recurring.

How to Diagnose Tennis Elbow

The diagnosis of tennis elbow is most often made through a clinical examination by a doctor or physical therapist. X-rays or other advanced examinations are rarely needed. Instead, the focus is on finding the source of pain through specific tests:

Palpation: The healthcare provider feels the muscle attachment on the outside of your elbow to see if it is tender.

Movement tests: The patient is asked to perform certain movements with the wrist and fingers, such as extending the wrist or holding an object against resistance. If these movements cause pain on the outside of the elbow, it strengthens the suspicion of tennis elbow.

Pain in the elbow during everyday activities, for example when you lift a coffee cup or turn a door handle, are also important indicators for making a diagnosis. 

To relieve the symptoms, it is important to give the arm rest and avoid the movement that causes the pain. Other effective measures include:

Exercise: Perform specific strengthening exercises for the forearm muscles.

Stretching: Stretch the forearm muscles regularly.

Ergonomics: Adjust your workplace to reduce the strain on your arm.

Support: Use a supportive elbow brace that can reduce the pressure on the inflamed area.

Listening to your body's signals and seeking help for long-term problems is crucial to prevent tennis elbow from becoming chronic. The prognosis for tennis elbow is good, and it usually heals on its own as soon as the physical exertion that caused the overuse injury has ceased.

Protection, Braces and Support for your elbow

Do you need an elbow brace or an elbow support? Check out our supports here: [Link to product page] Our elbow braces/supports can alleviate overused tissues and stimulate blood flow – and thereby promote mobility and assist with warm-up.

How Long does it take to heal?

The healing process for tennis elbow varies greatly from person to person. It can take anywhere from a few weeks to over a year.

With treatment and rest: With the right treatment, such as avoiding painful movements, rehabilitation, and strength training, you can often become pain-free within 2 to 6 months.

Without treatment: If you do nothing about the problem, the symptoms can become long-lasting and in the worst case, take up to 1–2 years to heal. In some cases, it can even become a chronic condition.

Effective Exercises for Tennis Elbow

Exercises for tennis elbow aim to restore the normal function of the tendon and tendon attachment. There are several exercises that can help you strengthen the muscles around the elbow and thereby relieve the symptoms of tennis elbow. The most important thing is that you perform them in a controlled manner and without causing pain.

Here are three examples of effective exercises:

1. Wrist Lifts with a Dumbbell This exercise strengthens the muscles on the top of the forearm.

Execution: Sit on a chair with your forearm resting on your thigh or a table. Hold a light dumbbell (or a water bottle) in your hand, with your palm facing down. Let your wrist hang over the edge.

Movement: Slowly lift the dumbbell by bending your wrist upwards. Then slowly lower it back to the starting position.

Repetitions: Repeat 10–15 times for 3 sets.

2. Wrist Stretch (Stretching) This stretch softens the stiff muscles on the top of the forearm.

Execution: Extend the injured arm straight out in front of you with your palm facing down. Bend your wrist so your fingers point towards the floor.

Movement: Use your other hand to gently pull your fingers towards you until you feel a mild stretch on the top of your forearm.

Repetitions: Hold the stretch for about 30 seconds. Repeat 2–3 times.

3. Towel Twisting Exercise This exercise strengthens the muscles that rotate the forearm.

Execution: Sit with your elbow bent at 90 degrees. Hold a rolled-up towel in both hands, as if you are going to wring it out.

Movement: Twist the towel in the direction that does not cause pain. Hold for about 5 seconds and then relax.

Repetitions: Repeat 5–10 times.

Why Exercises Are Important

Exercises are important for several reasons, primarily because they play a central role in both the treatment and prevention of injuries. By performing specific exercises you can:

Strengthen the muscles: Strong muscles provide better support for joints and tendons, which reduces the risk of overuse and injuries. 

Increase blood circulation: Improved blood flow transports oxygen and nutrients to the injured area, which speeds up the body's natural healing processes.

Improve mobility: Stretching and mobility exercises reduce stiffness, which helps you maintain full function and reduce tension.

In short, exercises help the body both build itself up and heal effectively. They are a key component for recovering from an injury and for ensuring it does not return.

When to Contact a Healthcare Provider

If the symptoms do not disappear on their own, you may need treatment. A doctor or physical therapist may need to determine what has happened in the elbow and what stage of healing the tendon is in. This determines which method will truly be beneficial and, preferably, will definitively cure your tennis elbow.

Tennis Elbow – Common Questions and Answers

How do I know if I have tennis elbow? 

Tennis elbow manifests as pain on the outside of the elbow, upon movement and exertion. It hurts when you use your arm and the site of the problem is often tender; the lateral epicondyle, which is one of the elbow's tendon attachments.

What should you do if you have tennis elbow? 

Tennis elbow heals – for most people – on its own, but it can take time. An uncomplicated case of tennis elbow can be rested away. It is important to rest from the activities that cause symptoms, but also to continue using your arm.

How long does it take for tennis elbow to heal? 

The healing process for tennis elbow varies greatly from person to person. It can take anywhere from a few weeks to over a year.

Do supports for tennis elbow really help? 

Elbow supports can be both preventive and provide relief/support. For those who have already been affected by tennis elbow, a targeted pressure on the epicondyle can often help reduce the strain. 

At Back on Track, we have elbow supports with a gel pad that is placed directly over the point where it hurts. In addition, all supports - with or without bracing - contain our Welltex® textile technology. 

This means that the material itself continuously absorbs and reflects infrared energy (FIR), generated from the wearer's body heat. The effect stimulates circulation and increases blood flow, which can be perceived to relieve both stiffness and pain.

What is false tennis elbow? 

False tennis elbow is a collective term for pain on the outside of the elbow that is not caused by an overuse of the tendon attachment, which an "authentic" tennis elbow is. Instead, the pain has another cause, such as:

Nerve entrapment in the neck, shoulder, or arm.

Muscle tension in the neck and shoulder that radiates to the elbow.

Other problems such as arthritis or bursitis (inflammation of a bursa).

A physical therapist can often distinguish between false and authentic tennis elbow by examining where the pain originates and what movements trigger it.

Can I exercise with tennis elbow? 

You can often continue to exercise with tennis elbow, but it is crucial that you adapt your training to prevent the injury from worsening.

Listen to your body: Do not train through the pain. If an exercise hurts, you should stop immediately.

Reduce intensity: Lower the weight, number of repetitions, or speed.

Focus on rehab: Prioritize specific strengthening exercises for the forearm and shoulder, as well as stretching.

Use a support: An elbow brace can provide relief during exercise.

Generally, it is recommended to avoid the movements that trigger the pain until the pain has decreased significantly. A physical therapist can provide you with a customized training program.