How to Avoid Getting Tennis Elbow: Tips for Tennis Players
11/25/20234 min read
Tennis Elbow: Causes, Symptoms and How Physiotherapy Can Help
Tennis elbow is one of the most common causes of elbow pain, affecting not only tennis players but also people who perform repetitive gripping, lifting, or twisting movements in their daily lives. Whether you enjoy racket sports, work in a manual occupation, or spend long hours using a computer, tennis elbow can significantly affect your ability to perform everyday activities.
At Physio Network, we provide expert home visiting physiotherapy across Stevenage, Hitchin, Letchworth Garden City, Baldock, Biggleswade, Welwyn Garden City, Hatfield, Hertford, and surrounding areas, helping patients recover from tennis elbow without the need to travel to a clinic.
What Is Tennis Elbow?
Tennis elbow, medically known as lateral epicondylitis (or more accurately lateral elbow tendinopathy), is a condition involving irritation and degeneration of the tendons that attach to the outside of the elbow. These tendons connect the forearm muscles responsible for extending the wrist and fingers.
Repeated strain can lead to tiny tears within the tendon, resulting in pain, reduced strength, and difficulty performing everyday tasks.
Despite its name, only a small percentage of people with tennis elbow actually play tennis.
What Causes Tennis Elbow?
Tennis elbow develops due to repetitive overuse of the forearm muscles. Common causes include:
Playing racket sports with poor technique
Repetitive lifting or carrying
Manual work such as plumbing, decorating, carpentry, or gardening
Frequent computer mouse use
Repeated gripping or twisting activities
Weightlifting with poor form
The condition often develops gradually rather than after a single injury.
Common Symptoms
Symptoms may include:
Pain on the outside of the elbow
Tenderness when touching the bony prominence
Pain when gripping objects
Weak grip strength
Pain when lifting a kettle, shopping bags, or opening jars
Discomfort when shaking hands
Pain that worsens during repetitive activities
Symptoms may start mildly but gradually become more severe if left untreated.
Who Is Most at Risk?
Tennis elbow commonly affects adults between 35 and 55 years of age, particularly those who:
Play tennis or other racket sports
Work in manual occupations
Spend prolonged periods using tools
Perform repetitive wrist movements
Lift heavy objects regularly
Participate in repetitive gym exercises
How Is Tennis Elbow Diagnosed?
A physiotherapist can usually diagnose tennis elbow through:
A detailed assessment of symptoms
Examination of elbow movement
Grip strength testing
Resistance testing of the wrist and fingers
Functional assessment
Imaging such as ultrasound or MRI is usually only required if another condition is suspected.
How Physiotherapy Helps
Physiotherapy is considered one of the most effective treatments for tennis elbow. Rather than simply reducing pain, treatment focuses on restoring tendon health and preventing recurrence.
Your physiotherapist may provide:
Education
Understanding the condition and modifying activities to reduce excessive tendon loading.
Pain Management
Techniques may include:
Manual therapy
Soft tissue massage
Joint mobilisation
Ice or heat advice
Taping techniques
Progressive Strengthening
Research shows that progressive loading exercises are essential for tendon recovery.
Exercises may include:
Wrist extension strengthening
Eccentric loading exercises
Grip strengthening
Forearm endurance exercises
Shoulder and upper limb strengthening
Manual Therapy
Hands-on treatment may improve pain, mobility, and muscle function while reducing stiffness.
Return-to-Sport Rehabilitation
For tennis players and other athletes, rehabilitation focuses on:
Improving stroke mechanics
Gradually increasing training load
Correcting movement patterns
Preventing recurrence
Can Tennis Elbow Be Prevented?
Although not every case can be prevented, several strategies can reduce your risk.
Warm Up Properly
Spend 5–10 minutes warming up before sports or heavy activity.
Stretch Your Forearm Muscles
Gentle stretching helps maintain flexibility and reduces excessive tension.
Improve Technique
If you play tennis or golf, coaching can help improve technique and reduce unnecessary strain.
Strengthen Your Forearm
Regular strengthening exercises improve the tendons' ability to tolerate repetitive loads.
Avoid Sudden Increases in Activity
Gradually increase exercise intensity and avoid doing too much too soon.
Take Regular Breaks
If your work involves repetitive movements, frequent short breaks can reduce tendon overload.
Use Appropriate Equipment
For racket sports, ensure:
Correct racket grip size
Appropriate string tension
Suitable racket weight
How Long Does Recovery Take?
Recovery varies depending on the severity and duration of symptoms.
Many people improve within 6 to 12 weeks with appropriate physiotherapy and exercise. More persistent cases may take several months, particularly if the tendon has been overloaded for a long period.
Following your rehabilitation programme consistently offers the best chance of a full recovery.
When Should You See a Physiotherapist?
Seek professional advice if:
Elbow pain lasts longer than two weeks
Pain interferes with work or sport
Grip strength is becoming weaker
Everyday activities become painful
Symptoms continue despite rest
Early assessment and treatment often lead to quicker recovery and reduce the risk of long-term tendon problems.
Home Physiotherapy for Tennis Elbow in Hertfordshire
At Physio Network, we provide expert home physiotherapy for tennis elbow throughout Stevenage, Hitchin, Letchworth Garden City, Baldock, Biggleswade, Welwyn Garden City, Hatfield, Hertford, and nearby areas.
Our personalised treatment plans are designed to reduce pain, restore strength, improve function, and help you return to work, sport, and daily activities with confidence—all from the comfort of your own home.
If you're struggling with elbow pain, don't ignore the symptoms. Early physiotherapy can help prevent long-term problems and support a faster recovery.
Frequently Asked Questions
Is tennis elbow only caused by playing tennis?
No. Most people with tennis elbow have never played tennis. It is commonly caused by repetitive gripping, lifting, or twisting activities at work or during hobbies.
Should I stop exercising if I have tennis elbow?
Not necessarily. Complete rest is rarely recommended. A physiotherapist can guide you through exercises that promote healing while avoiding further irritation.
Can tennis elbow heal on its own?
Some mild cases may improve over time, but symptoms often persist without appropriate treatment. Physiotherapy can speed recovery and reduce the risk of recurrence.
Does physiotherapy really help tennis elbow?
Yes. Evidence supports physiotherapy, particularly progressive strengthening exercises and activity modification, as one of the most effective non-surgical treatments for tennis elbow.
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