Preventing Tennis Elbow: Tips from Your Physical Therapist

Tennis elbow, or lateral epicondylitis, is a common overuse injury that affects the tendons on the outside of the elbow. Despite its name, you don’t need to be a tennis player to develop this condition — it can affect anyone who repeatedly uses their forearm muscles in work, sports, or daily activities.

As a physical therapist, I often see patients come in with pain and inflammation around the elbow caused by everything from racket sports to gardening or even typing. Fortunately, there are simple and effective ways to prevent tennis elbow before it starts. Here’s what you need to know:

🎾 What Causes Tennis Elbow?

Tennis elbow typically develops when the forearm muscles are overworked, leading to small tears in the tendons that attach to the lateral (outer) part of the elbow. Common contributors include:

• Repetitive gripping or wrist extension movements

• Poor ergonomics or technique

• Sudden increase in activity

• Weak or imbalanced arm and shoulder muscles

💪 5 Tips to Prevent Tennis Elbow

1. Strengthen Your Forearm and Shoulder Blade Muscles: Strong muscles are more resilient to strain. Include exercises like wrist curls, reverse wrist curls, and grip squeezes using a soft ball or putty. Don’t forget eccentric exercises (slow lowering movements), which are especially effective for tendon health. Additionally, keeping the shoulder blades strong will help support the arm, elbow and wrist. Make sure to add shoulder rows, scapular squeezes, and wall push ups to help strength the shoulder blade area.

2. Stretch Regularly: Tight forearm muscles put extra stress on the elbow. Gentle wrist extensor and flexor stretches can help maintain flexibility and reduce tension on the tendons.

3. Use Proper Form: Whether you're swinging a racket, using a computer mouse, or lifting tools, technique matters. Keep your wrist neutral and use your shoulder muscles to share the workload — don’t rely solely on your forearm.

4. Modify Your Equipment: Using tools or sports equipment that are too heavy, unbalanced, or have improper grip sizes can increase strain. Opt for ergonomic designs, and in sports, consult a coach to make sure your gear and swing technique are appropriate.

5. Don’t Push Through Pain: Early signs of tennis elbow include tenderness and mild discomfort when lifting or gripping. If you feel pain, rest and modify your activities. Ignoring these symptoms can turn a small issue into a chronic injury.

🎯 When to See a Physical Therapist

If you’re noticing persistent pain around your elbow — especially with gripping, lifting, or twisting — don’t wait. A physical therapist can evaluate your movement patterns, provide hands-on treatment, and create a customized exercise program to both treat and prevent tennis elbow.

Stay Active, Stay Pain-Free: With the right combination of strengthening, stretching, and mindful movement, you can enjoy your favorite activities — from tennis to typing — without the nagging pain of tennis elbow.

Have questions or want to get started with a prevention plan? Reach out to schedule a consultation — your elbows will thank you!