“You don’t have to play tennis to get tennis elbow — but understanding it is the first step to recovery.”
Pain on the outside of your elbow can make simple tasks — like lifting a cup or typing — surprisingly difficult. This guide explains what’s happening, how to ease the pain, and how to rebuild strength safely. (Written with the clinical insight of Crawley Physio Clinic — integrating osteopathy, physiotherapy, and medical expertise.)
🩺 1. Understanding Tennis Elbow
Despite the name, tennis elbow (lateral epicondylitis) isn’t inflammation but a tendinopathy — small-scale tendon breakdown where the wrist-extensor muscles attach to the outer elbow. The main structure involved is the Extensor Carpi Radialis Brevis (ECRB), used every time you grip, lift, or twist.
Why RSI (Repetitive Strain Injury) Matters
Repeated low-level strain causes tiny micro-tears that outpace repair. Over time, collagen fibres weaken and the area becomes painful. Poor posture or weak shoulder control often make things worse.
The Nerve Factor
Sometimes the posterior interosseous branch of the radial nerve mimics tendon pain. A clinician can easily test for this and tailor your plan.
✅ Check: Pain with gripping or lifting that eases with rest and persists for weeks = likely tennis elbow.
Avoid repetitive gripping and twisting, but keep gentle motion. Use ice (10–15 mins) 2–3× per day for short-term relief. If you type or use tools, schedule micro-breaks every 30–45 minutes.
Gentle Isometrics
Maintain strength and calm pain:
Rest forearm on a table, palm down.
Gently press the back of your hand into the table (no movement).
Hold 30–45 seconds × 4–5 reps, a few times daily. Pain ≤ 3/10 is fine.
Self-Massage
Light rolling with a tennis ball for 2–3 minutes improves circulation. Avoid deep pressure when pain is sharp.
✅ Check: Less pain with gentle grip and better tolerance to daily tasks.
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