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Lateral epicondylitis, commonly known as tennis elbow, is a condition that affects the outer part of the elbow. It occurs when the tendons in the forearm become overloaded, often due to repetitive motion or overuse.
Tennis elbow can result from playing tennis, but it is more commonly caused by muscle overuse or poor form and positioning during various activities, such as painting, gardening, working long hours at a computer, weightlifting or playing a musical instrument.
Tennis elbow can be frustrating and painful but, with the right approach— and even, possibly, outpatient occupational therapy — recovery is possible. Here are a few easy tips to effectively reduce pain and promote healing:
1. Rest: Give your elbow the time it needs to heal
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One of the most important steps in treating tennis elbow is allowing the affected elbow to rest. Repetitive motion and overuse of the forearm muscles exacerbate the condition, so giving your elbow a break is essential.
Rest does not mean complete inactivity; instead, it means avoiding activities that put strain on the elbow, such as lifting heavy objects, repetitive gripping, or certain sports. Taking breaks and modifying movements can make a significant difference in recovery. Modifications can include limiting wrist extension when lifting objects such as grocery bags. Also, it is best to use a bent-elbow position when picking up items; avoid lifting objects with the elbow extended.
2. Heat: Manage pain and reduce stiffness
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Applying heat to the affected area can help alleviate stiffness and promote blood flow, which helps aid in the healing process. Heat therapy works by increasing circulation to the elbow, helping to relax the muscles, joints and tendons.
A warm compress or a heating pad can be applied to the elbow for 10-15 minutes at a time. Be careful not to overheat the area, however, and always use a barrier, such as a towel, to prevent direct contact with the skin and avoid burns.
3. Massage: Relieve tension and promote healing
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Massage is another effective technique for treating lateral epicondylitis. Targeted soft tissue massage can help release tension in the forearm muscles and tendons, reducing pain and improving flexibility. Massaging the area around the elbow helps stimulate blood circulation — promoting healing and reducing inflammation.
Try the following self-massage technique using fingers or a tennis ball: Apply gentle pressure to the muscles surrounding the elbow and gradually increase the pressure as the tension releases. To avoid further irritation, be careful not to massage directly over the inflamed tendon.
4. Stretch: Improve flexibility and reduce muscle strain
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Stretching is an excellent way to maintain and improve the flexibility of the muscles and tendons around the elbow. When muscles are tight, they can put additional stress on the tendons and exacerbate the condition. Regular stretching helps to maintain muscle length and reduce strain.
An effective stretch for tennis elbow includes wrist flexion stretches. With palm facing down, bend the wrist downward to feel a stretch in the forearm muscles.
5. Strengthen: Build resilience and prevent future injury
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While rest is necessary, strengthening exercises are also an essential part of the healing process. After about six weeks of stretching and pain management techniques, strengthening can be introduced into daily exercises. Building strength in the muscles surrounding the elbow can help reduce the risk of future injury and promote long-term recovery.
Focus on strengthening the forearm muscles, including both the flexors and extensors, through controlled and gradual exercises. Begin with light weights or resistance bands. As strength improves, increase the resistance. Good exercises for forearms include wrist curls, reverse wrist curls and grip-strengthening exercises. It’s important to start slowly and gradually increase intensity, as overexerting the muscles too soon can lead to reinjury.
When to Seek Further Treatment for Tennis Elbow
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These tips are meant to be used as a guide, not a prescription, as you may have other health factors that could impact your recovery. If symptoms persist or worsen, it’s important to consult a healthcare professional for further guidance. Shirley Ryan 吃瓜天堂91’s trained hand specialists can help aid in your recovery and get you back to doing the things you enjoy most, pain free!
Meet the Writer
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McKenzie Hollander, OTD, OTR/L, is an occupational therapist at Shirley Ryan 吃瓜天堂91. She specializes in the treatment of musculoskeletal and orthopedic cases, particularly involving the upper extremities. She recently graduated from Marquette University with a doctorate in occupational therapy and gained hands-on experience in orthopedic settings during her clinical rotations.
Additionally, McKenzie completed a doctoral capstone project focused on hand therapy, further strengthening her expertise in this specialized area. With a dedication to improving patient outcomes and a deep understanding of musculoskeletal rehabilitation, McKenzie continues to contribute to the multidisciplinary care of patients recovering from upper-extremity injuries.
