Tennis Elbow: Why It Hurts and How to Fix It
Despite the name, Tennis Elbow doesn’t just affect tennis players. In fact, most people who experience it have never picked up a racquet. Whether you’re typing all day, lifting weights, working on a job site, or wrangling kids, tennis elbow can sneak up on anyone—and it can be a real pain (literally and figuratively) to deal with.
Here’s what you need to know about this common overuse injury, and how we manage it at Trinity Health and Performance.
What is Tennis Elbow?
Tennis elbow, or lateral epicondylalgia, is an overuse injury affecting the tendons on the outside of your elbow—specifically where the wrist extensor muscles anchor into the lateral epicondyle of the humerus. The most commonly affected tendon is the extensor carpi radialis brevis (ECRB).
It usually develops gradually from repetitive gripping, lifting, or wrist extension movements. Over time, the tendon undergoes degenerative changes, leading to pain, reduced function, and sometimes weakness in the wrist and hand.
Common Causes
Repetitive computer use (mouse or keyboard work)
Heavy lifting or gripping (gym, warehouse work, gardening)
Poor lifting technique or sudden overload
Racquet sports (especially with poor technique or equipment)
Manual trades (e.g. carpentry, plumbing, painting)
Symptoms
Pain or burning on the outer part of the elbow
Pain that worsens with gripping or lifting (e.g., picking up a kettle, opening a jar)
Tenderness over the lateral epicondyle
Weak grip strength
Elbow stiffness, especially in the morning or after rest
Tennis elbow can be persistent and frustrating, particularly if the underlying cause isn't addressed.
How We Diagnose It
A proper diagnosis is crucial. At Trinity Health and Performance, we conduct a thorough history and physical examination to assess pain, strength, grip, and tendon integrity. Imaging like ultrasound or MRI is rarely needed unless the condition isn’t responding to conservative care.
Treatment at Trinity Health and Performance
Our goal is to reduce pain, restore function, and build long-term resilience in the tendon. Here’s how we approach it:
1. Load Management
The first step is identifying and modifying the aggravating activities. This doesn’t always mean complete rest—but rather adjusting volume, technique, or grip position to allow the tendon to calm down.
2. Hands-On Therapy
Soft tissue release of tight forearm muscles
Joint mobilisation of the elbow, wrist or even cervical spine (if related)
Dry needling, cupping, or IASTM depending on the individual presentation
3. Targeted Exercise Rehabilitation
We use a graded, progressive loading approach to strengthen the tendon:
Isometric holds (great for pain relief in early stages)
Eccentric exercises to rebuild tendon capacity
Grip strengthening and functional retraining for daily tasks or sport
4. Taping or Bracing (if appropriate)
Temporary offloading with an elbow brace or kinesio taping can assist with symptom relief during painful phases.
5. Education and Ergonomic Advice
We look at your work setup, gym technique, or sports mechanics to identify and address contributing factors.
How Long Does It Take to Heal?
Tendon rehab takes time and consistency. Most mild-to-moderate cases respond well within 6–12 weeks, but chronic or recurrent cases may take longer. The earlier you seek care, the better your outcomes.
Should You Get a Cortisone Injection?
Cortisone can reduce pain temporarily, but studies show that in the long term, it doesn’t improve outcomes and may even weaken the tendon. We usually reserve cortisone for severe, persistent cases—and only after a structured rehab plan has been trialled.
Final Thoughts from the Trinity Team
Tennis elbow can be stubborn, but with the right treatment plan, it doesn’t have to become a chronic issue. If you’re noticing elbow pain that’s starting to impact your work, training, or daily life, book in with our team for a personalised assessment.
At Trinity Health and Performance, we combine clinical expertise, hands-on care, and a strong rehab focus to help you get back to doing what you love—pain-free and stronger than ever.