If you've ever felt a nagging pain on the outside of your elbow, especially during activities like lifting, gripping, or even typing, you might be dealing with something called tennis elbow — formally known as lateral epicondylalgia. Despite its name, you don’t have to play tennis to experience it. In fact, this condition affects athletes and non-athletes alike. As physical therapists, we see it often and know that with the right care, it can be treated effectively.
Here’s what you need to know about tennis elbow, how it develops, and the best ways to manage it.
Tennis elbow is a painful condition that affects the tendons that attach to the lateral epicondyle, the bony bump on the outside of your elbow. These tendons are responsible for extending your wrist and fingers — essential motions for gripping, lifting, and many daily tasks.
When these tendons are overused or strained, they can develop tiny tears and become inflamed or degenerated, leading to pain and reduced function. Over time, if left untreated, the discomfort can become chronic and start interfering with even the simplest activities.
Tennis elbow typically develops from repetitive overuse of the muscles in your forearm. Despite the name, it's not limited to tennis players. Any repetitive motion that involves gripping, lifting, or twisting the wrist can contribute. Common triggers include:
Playing racquet sports (tennis, pickleball, squash)
Repetitive manual work (plumbing, painting, carpentry)
Computer work (especially heavy mouse or keyboard use)
Weightlifting without proper form
Gardening and home improvement tasks
In many cases, the symptoms don’t appear immediately after a specific incident. Instead, the pain builds gradually over time as microtrauma accumulates in the tendons.
Several factors can increase your risk for developing lateral epicondylalgia, including:
Age: Most commonly affects adults between 30 and 50 years old.
Occupation: Jobs that involve repetitive arm and wrist use (plumbers, electricians, painters, carpenters, office workers).
Sports: Activities with repetitive gripping or wrist extension motions.
Poor Technique: Using improper form during sports or exercise can place additional strain on the elbow.
Lack of Conditioning: Weakness in the shoulder, wrist, and forearm muscles can make tendons more susceptible to overuse injuries.
The good news? Physical therapy is highly effective for treating tennis elbow without the need for surgery. At Rock Solid, we take a comprehensive approach that typically includes:
Hands-on techniques like soft tissue mobilization and manual therapy can help reduce pain and promote blood flow to the healing tissues.
Modalities such as ice, heat, or dry needling might be used depending on the stage of healing.
Specific exercises to strengthen the forearm muscles and improve tendon resilience are key.
Eccentric strengthening (slow, controlled lengthening exercises) has been shown to be especially beneficial for tendon recovery.
Shoulder and postural strengthening may also be included to reduce strain on the elbow during daily activities.
We work with you to adjust activities that are irritating the condition — whether it's adjusting your tennis grip size or improving your workstation setup.
Education on proper lifting techniques and wrist positioning to avoid future irritation is an essential part of recovery.
Return to sports or demanding activities should be gradual and guided. We'll help create a step-by-step plan to get you back to your favorite activities safely and confidently.
Tennis elbow might seem like a minor nuisance at first, but without proper management, it can turn into a stubborn, chronic problem. Early intervention with physical therapy leads to faster recovery and a better chance of returning to full strength without limitations.
If you're struggling with elbow pain or think you might be dealing with lateral epicondylalgia, don’t wait it out. Reach out to us at Rock Solid! We're ready to help you get back to doing what you love — pain-free!