You do not need to play tennis to get tennis elbow. Pain on the outside of the elbow when gripping, typing or lifting a cup is common, and usually improves with the right exercise.
By PhysioDesk · Published · Updated · 2 min read
Tennis elbow causes pain on the outside of the elbow, often spreading into the forearm. It hurts when you grip, lift, turn a door handle or a key, shake hands, or even lift a cup of tea. Despite the name, most people who get it do not play tennis.
The muscles that lift your wrist and fingers attach by a tendon to the bony point on the outside of the elbow. Repeated gripping and wrist movements, more than the tendon is used to, can make it painful. Common triggers include:
long hours of typing and using a mouse
manual work with tools
household tasks with a lot of gripping and wringing
a sudden increase in a sport or activity
It is most common between about 35 and 55.
Reduce the load, not all activity. Notice what triggers the pain and do less of it for a while, or change how you do it.
Lift with your palm facing up where you can, which uses the painful muscles less.
Look at your workstation: mouse close to your body, wrist relaxed, frequent breaks.
Ice or heat may ease pain.
A physiotherapist will usually build a progressive strengthening programme for the forearm, starting gently. A common starting point:
Wrist extension with light weight: rest your forearm on a table with the hand over the edge, palm down, holding a light water bottle. Slowly lower the hand and raise it back up. Start with a few repetitions and build up gradually.
Grip work: gently squeezing a soft ball.
Stretch: with your arm straight in front, palm down, gently bend the wrist down with your other hand. Hold 20 to 30 seconds.
Some discomfort while exercising can be expected, but pain should settle within a day. If it does not, reduce the load.
A physiotherapist will confirm the diagnosis, check the neck and shoulder (which can cause similar pain), and plan treatment, often including:
graded strengthening, progressed over weeks
advice on work, sport and daily tasks
hands-on treatment, and sometimes a forearm strap or taping
a plan to return to full use
pain after a fall or injury, or a swollen, hot elbow
numbness or tingling in the hand
weakness in the hand or arm
no improvement after a few months of treatment
Search for physiotherapists on PhysioDesk Reach and contact them directly.
This article is general information, not medical advice.
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