How to Treat and Prevent Tennis Elbow with Physiotherapy
Tennis elbow, or lateral epicondylitis, might sound like something only athletes suffer from, but it’s a surprisingly common condition that affects anyone who performs repetitive arm and wrist movements. You don't have to play tennis to experience the sharp pain and discomfort that comes with this condition. Whether you’re a painter, a desk worker, or just someone who uses their hands frequently, tennis elbow can strike, making daily tasks difficult and painful.
The good news is that physiotherapy is one of the most effective ways to both treat and prevent tennis elbow. In this blog, we’ll explain how physiotherapy can help relieve your pain, the types of exercises and treatments that work, and tips to prevent it from coming back. Plus, we’ll highlight how online physiotherapy can make treatment more accessible, no matter where you are.
What Is Tennis Elbow?
Tennis elbow is a condition that affects the tendons in your elbow, specifically where they attach to the bony bump on the outside of your elbow. The pain usually occurs when these tendons become inflamed due to overuse, especially from repetitive motions like gripping or lifting.
Some common causes of tennis elbow include:
Repetitive strain from activities like typing, using tools, or playing sports
Poor technique in activities like tennis or weightlifting, putting extra strain on the tendons
Sudden movements or lifting heavy objects that stress the elbow joint
Symptoms of tennis elbow can include pain and tenderness on the outer part of your elbow, weakness in your grip, and discomfort when lifting or twisting objects. If left untreated, this condition can make everyday tasks like opening jars, shaking hands, or even brushing your teeth painful and frustrating.
How Physiotherapy Treats Tennis Elbow
Physiotherapy is often the go-to treatment for tennis elbow because it targets the root cause of the problem—tendon inflammation and overuse—while also promoting healing and strengthening the muscles around the elbow. Here’s how physiotherapy can help:
Pain Relief: Through manual therapy, massage, and targeted exercises, physiotherapy helps to reduce inflammation, relieve pain, and increase blood flow to the affected area.
Improving Strength and Flexibility: Weak or tight muscles around the elbow can worsen tennis elbow symptoms. A physiotherapist will prescribe exercises to strengthen the muscles and improve flexibility, helping to relieve pressure on the tendons.
Restoring Range of Motion: Pain and inflammation can limit your ability to move the elbow and wrist freely. Physiotherapy focuses on restoring full range of motion so you can move without discomfort.
Preventing Future Injuries: Once the pain subsides, your physiotherapist will guide you through proper techniques and posture adjustments to prevent tennis elbow from returning.
Now, let’s dive into the specific physiotherapy techniques and exercises that can help you treat and prevent tennis elbow.
Physiotherapy Exercises to Treat Tennis Elbow
Wrist Extensor Stretch
One of the key muscles involved in tennis elbow is the wrist extensor. Stretching this muscle helps relieve tension and reduce pain.
How to do it: Extend your arm in front of you with your palm facing down. Use your other hand to gently pull your fingers back toward your body, feeling a stretch along the top of your forearm. Hold for 20-30 seconds, then release. Repeat 3 times on each arm.
Eccentric Wrist Curls
Eccentric exercises (where the muscle lengthens as it contracts) are particularly effective for treating tennis elbow, as they help strengthen the affected tendons and muscles.
How to do it: Sit with your forearm resting on a table, holding a light weight (like a small dumbbell or a can of food) with your palm facing down. Slowly lower the weight by bending your wrist downward, then use your other hand to help lift the weight back to the starting position. Repeat this for 10-15 reps on each side.
Tennis Ball Squeeze
Strengthening your grip muscles can help support the tendons in your forearm and prevent further strain.
How to do it: Hold a tennis ball or a stress ball in your hand. Squeeze it as hard as you can without causing pain, then release. Repeat for 10-15 reps on each hand.
Forearm Pronation and Supination
Improving the mobility and strength of your forearm can help reduce the strain on the tendons in your elbow.
How to do it: Hold a light weight (or a hammer) in your hand with your elbow bent at 90 degrees. Slowly rotate your forearm so that your palm faces up (supination), then rotate it so your palm faces down (pronation). Repeat 10-15 times on each side.
Manual Therapy and Massage for Tennis Elbow
In addition to exercises, manual therapy and massage are important components of physiotherapy for tennis elbow. A physiotherapist will use hands-on techniques to:
Relieve muscle tension in the forearm and elbow
Improve blood circulation to promote healing
Reduce scar tissue and adhesions that may be limiting movement
Manual therapy helps relax tight muscles and break down adhesions in the tendons, while massage can reduce pain and swelling. If you’re attending physiotherapy sessions in person or via online consultations, your physiotherapist can guide you through self-massage techniques to use at home.
How to Prevent Tennis Elbow
While treating tennis elbow is important, prevention is just as crucial to avoid recurring pain. Here are some tips to keep your elbows healthy and pain-free:
Modify Your Activities: If you’re doing repetitive tasks, take breaks to rest your elbow and reduce strain. Consider switching up your technique if you’re lifting, gripping, or using tools for long periods.
Use Proper Technique: Whether you’re playing tennis, weightlifting, or using a computer, poor technique can increase your risk of injury. Make sure you’re using proper form to avoid putting unnecessary stress on your elbows.
Strengthen Your Muscles: Strengthening the muscles in your forearm and wrist will help support your tendons and reduce the risk of overuse injuries.
Improve Posture: Poor posture, especially while working at a desk, can put added strain on your arms and wrists. Make sure your workstation is set up to support proper posture.
Why Online Physiotherapy for Tennis Elbow?
If you’re dealing with tennis elbow but can’t visit a clinic, online physiotherapy is a convenient and effective solution. With online consultations, you can work with a licensed physiotherapist who will assess your condition, develop a personalized treatment plan, and guide you through exercises to relieve your pain—all from the comfort of your home.
Online physiotherapy allows you to:
Get professional guidance from anywhere
Receive tailored treatment plans for your specific needs
Monitor your progress with regular check-ins
Conclusion: Start Treating Your Tennis Elbow Today
Tennis elbow doesn’t have to hold you back. With the right physiotherapy exercises and techniques, you can reduce pain, restore movement, and prevent future flare-ups. Whether it’s through strengthening exercises, manual therapy, or posture correction, physiotherapy provides a safe, effective way to treat tennis elbow.
Ready to start your recovery journey? Book an online physiotherapy consultation today, and let our expert physiotherapists help you find relief and get back to doing what you love—pain-free.
