Tennis elbow isn’t only a tennis problem — it can affect anyone who grips, lifts, or moves their arm over and over. Whether you’ve had it before or want to avoid it, prevention matters.
The best way to keep your elbows strong and pain-free is a mix of smart movement, good technique, and strengthening exercises. This guide explains what tennis elbow is, why it happens, and most importantly, how to stop it before it starts.
What exactly is tennis elbow?
Tennis elbow, or lateral epicondylitis, happens when the tendons in your forearm get overloaded and irritated. Those tendons attach forearm muscles to the elbow and help control wrist and hand movement. Repeated stress can cause tiny tears, which lead to pain, stiffness, and weaker grip.
Despite the name, it isn’t only a sports injury. Everyday tasks like typing, gardening, lifting, or using a screwdriver can trigger it. If ignored, the pain can linger for months or even years — the NHS says it can take over a year to heal.
The good news: you don’t have to wait for an injury to act. Strengthening your arm, improving technique, and making small changes in daily habits can cut your risk a lot.
How do you know if you’re at risk?
Tennis elbow often starts slowly — a bit of stiffness or a dull ache. Over time it can turn into sharp pain that makes daily tasks hard.
Watch for:
– Pain that gets worse with movement — a dull ache or sharp pain when lifting, gripping, or twisting.
– Stiffness or weakness — trouble shaking hands, holding objects, or fully straightening your arm.
– Tenderness and swelling — the area around the elbow may feel sore, especially after repeated use.
– Pain that spreads — the ache can start at the elbow and travel down the forearm to the wrist.
Ignoring early signs can make recovery longer. Prevention is simpler than treatment — next we’ll cover the best ways to keep your elbows healthy.
How to stop tennis elbow from happening
Tennis elbow can come from any repetitive arm movement — from weightlifting to long hours at a keyboard. Small changes to your technique, tools, and daily habits can make a big difference.
1. Use the right grip and technique
Gripping too hard or using poor form is a major cause. Whether you hold a racket, dumbbell, or mouse:
– Loosen your grip — hold things firmly but don’t squeeze more than needed.
– Use your whole arm — let your shoulder and upper arm absorb force, not just your wrist and elbow.
– Keep your wrist neutral — avoid bending or straining your wrist when working or playing.
2. Be mindful of overuse
Too much repetition without rest wears tendons down.
– Take regular breaks — pause every 20–30 minutes to rest and stretch if you repeat the same motion.
– Switch hands when you can — share the load between both arms.
– Build up gradually — start slowly when learning a new sport or workout.
3. Support your elbow with the right gear
Good equipment reduces strain and improves comfort.
– Try an elbow brace — a counterforce brace can spread pressure and ease tendon stress.
– Use ergonomic tools — a wrist-friendly mouse and keyboard help prevent strain.
– Pick suitable sports gear — a lighter racket or cushioned grip can reduce forearm stress.
4. Keep your arm flexible and mobile
Tight muscles add strain to tendons. Regular stretches for your arms, shoulders, and wrists help prevent stiffness and injury.
By tweaking daily habits, technique, and gear, you can greatly lower the chance of developing tennis elbow and keep your arms ready for action.
What to do if you already have tennis elbow
Most cases heal with time and the right care. Instead of relying only on medicine or waiting, you can speed recovery with a few simple steps. Many people improve without medical treatment.
1. Rest, but keep moving gently
Your elbow needs healing time, but total rest can cause stiffness.
– Avoid heavy lifting, gripping, or twisting movements that hurt.
– Use an elbow brace or strap to ease strain.
– Don’t sleep on the affected arm to avoid extra pressure.
2. Reduce pain and swelling naturally
– Apply ice packs for 10–15 minutes several times a day.
– Gently massage the forearm to boost circulation and loosen tight muscles.
– Consider over-the-counter anti-inflammatories if needed.
3. Ease back into movement with gentle exercises
As pain eases, light movement helps recovery. Simple wrist and grip exercises restore strength and flexibility.
Tennis elbow needs time and patience, but with rest, care, and the right exercises, you’ll recover faster.
Best physiotherapy exercises for tennis elbow
When pain improves, physiotherapy exercises rebuild strength and prevent a return. Start slow and listen to your body.
1. Gentle massage to loosen up
A soft forearm massage can release tightness and ease pain.
– Knead the forearm muscles for a few minutes with your opposite hand.
– Use light pressure; don’t press too hard on sore spots.
2. Strengthen your grip
Grip strength is key to recovery.
– Tennis ball squeeze — hold a soft ball, squeeze for 5 seconds, release. Repeat 10–15 times.
– Towel twists — twist a rolled towel with both hands, as if wringing it out.
3. Rehabilitative exercises for movement
These help restore tendon endurance and motion.
– Elbow bend — lower your arm, slowly bend the elbow bringing your hand toward your shoulder, hold a few seconds, then lower.
– Wrist rotations — hold a light weight or towel with thumb up, slowly turn your wrist inward, hold, then turn outward.
4. Improve wrist mobility and strength
The wrist plays a big part in elbow health.
– Wrist flexor stretch — arm out, palm up, gently pull fingers back toward you. Hold 20–30 seconds.
– Wrist extensor stretch — arm out, palm down, gently pull fingers toward you.
– Controlled wrist curls — rest your forearm on a flat surface with your wrist over the edge; with a light weight, raise and lower the wrist slowly.
Gym-friendly exercises to strengthen your elbow
If you want to stay active, avoid high strain and focus on controlled, low-impact moves. Use light weights and slow, intentional motion.
1. Wrist curls for forearm strength
– Rest your forearm on a bench with your wrist over the edge, palm up.
– Slowly curl your wrist up, then lower it.
– Do 10–15 reps for 2–3 sets with a light dumbbell or resistance band.
Tip: Move slowly to avoid tendon strain.
2. Reverse wrist curls to balance muscles
– Same setup as wrist curls but palm facing down.
– Lift your wrist up slowly, then lower.
– Aim for 10–15 reps for 2–3 sets.
3. Wrist turns for rotation and control
– Hold a light weight or towel with palm up.
– Slowly rotate your wrist so your palm faces down, then return.
– Do 10–12 reps on each side.
Tip: Keep movements controlled, don’t swing the weight.
Using these low-impact moves in your routine will strengthen your forearms without risking re-injury. Focus on form, not heavy weight.
Stretching exercises to keep your elbow loose
Stretching helps restore movement and reduce stiffness without overloading tendons. These simple stretches boost flexibility and reduce tension.
1. Wrist extensor stretch
– Extend your arm in front, palm down.
– Use your other hand to gently pull the back of your hand toward you until you feel a stretch in the forearm.
– Hold 20–30 seconds, repeat 2–3 times on each arm.
Tip: Keep the arm straight for a full stretch.
2. Wrist flexor stretch
– Extend your arm, palm up.
– Use your other hand to gently pull your fingers back toward you.
– Hold 20–30 seconds, repeat 2–3 times on each arm.
Tip: Ease into the stretch if it feels strong at first.
These stretches help flexibility, circulation, and recovery, lowering the risk of future flare-ups.
Healing from tennis elbow: stay consistent and patient
Recovery takes time, but the right approach helps you get back to pain-free movement.
– Listen to your body — avoid actions that cause sharp pain, but keep doing gentle stretches and strengthening moves.
– Stick to a routine — regular exercises, good technique, and rest speed healing and prevent relapse.
– Be patient — tendons heal slowly. Progress can take weeks or months, but small gains add up. Follow your pain levels so you don’t push too hard.
With steady care, you’ll build strength, reduce future problems, and keep your elbows healthy for the long term.