Tennis Elbow: What is it and How to treat it effectively!

Are you getting pain on the outside of your elbow when carrying heavy objects, gripping tightly, or wringing out a towel?

You might be dealing with a common condition called tennis elbow — even if you’ve never touched a tennis racquet. In this article, we’ll explain what tennis elbow is, what causes it, and how to treat it effectively using a combination of rest, manual therapy, and strengthening exercises.

🔎 What Is Tennis Elbow?

Tennis elbow (also known as lateral epicondylitis or more accurately lateral elbow tendinopathy) is a condition that affects the tendons on the outside of your elbow — specifically, the common extensor origin (CEO), where several forearm muscles attach.

Causes:

• Overuse or repetitive strain, particularly from gripping, lifting, or twisting motions of the wrist.

• Common in activities like typing, weightlifting, manual labour, and yes — tennis.

🤕 Symptoms of Tennis Elbow:

• Pain or burning on the outer part of your elbow.

• Weak grip strength.

• Pain when lifting, gripping, or twisting.

• Stiffness in the elbow or forearm.

How To Treat Tennis Elbow: 

The approach to treating tennis elbow depends on how long you’ve had symptoms. If your pain is recent (within 2–3 weeks), focus on rest, gentle stretching, and soft tissue release. Massage and stretching can help reduce tightness and promote blood flow to the area. However, if your pain has lasted for weeks or months and you’ve already tried stretching and massage with little improvement, it’s time to shift gears and load the tendon gradually. This helps improve tendon strength, tolerance, and function.

🏋️‍♂️ Essential Exercises to Rebuild Strength in Tennis Elbow: These exercises form the foundation of a progressive loading program. Done consistently, they can help your tendon recover and reduce long-term pain.

🖐️ 1. Finger Extension with Resistance Band

Purpose: Strengthens finger and wrist extensors.

How to do it: Place a small resistance band around your fingers. Slowly open your hand, spreading your fingers apart, then return with control.

💥 2. Wrist Extension – Eccentric Focus

Purpose: Stimulates tendon healing by targeting the lowering phase.

How to do it: Rest your forearm on a bench, holding a light dumbbell. Use your other hand to lift the weight up, then slowly lower it down with control.

🧳 3. Single Arm Suitcase Carry

Purpose: Improves grip strength and elbow stability.

How to do it: Grab a heavy dumbbell or kettlebell in one hand. Stand tall and walk slowly, keeping your torso upright and your grip tight.

🪂 5. Dead Hangs

Purpose: Enhances grip endurance and decompresses the arm.

How to do it: Hang from a pull-up bar with both hands. Keep shoulders active and elbows straight. Hold for as long as comfortable.