Tennis elbow is a condition mostly caused by repetitive overuse or repeated movement of the forearm muscles near the elbow joint. There are several day-to-day activities as well as playing certain sports that could increase the risk of tennis elbow1.
The main symptom of tennis elbow is pain around the elbow joint. Patients usually feel pain on the outside of the elbow, and the pain intensifies when you twist your wrist, stretch your arm or make a fist. It may also be difficult to lift your arm.
Tennis elbow can persist anywhere between 6 months to 2 years, with most people (90% of reported cases) recovering entirely within a year2.
The most important thing to do with tennis elbow is to avoid activities that cause strain on the forearm muscle or the wrist. Cold compressing the area with ice can also ease the discomfort.
The tennis elbow test, also known as the Cozen’s test, is a simple procedure you or your physiotherapist can perform to help diagnose the condition.
Drugs such as Paracetamol, NSAIDs (such as Ibuprofen and Naproxen) and Aspirin are commonly used to ease inflammation and pain. As NSAIDs contain side effects such as gastrointestinal bleeding, you should consult a doctor before taking any medication3.
Besides medication, your doctor may also recommend platelet-rich plasma injection (PRP injection). Injecting the patient's platelets can accelerate the healing process of the inflamed tendons and muscles.
Patients can also consult a physiotherapist to receive physiotherapy for a tennis elbow. The physiotherapist may apply manual techniques to relieve pain by encouraging blood flow to the muscle. Physiotherapists can also demonstrate specific exercises to help restore the arm’s mobility and strengthen the forearm muscles.
As well as regular stretching, avoiding activities that cause strain on the forearm muscle or wrist is a way you can prevent tennis elbow5. Here are some other tips:
Warming up before any exercise prepares your body for intense movement. Before your workout, you can do simple warm-ups such as jogging around the court and tennis elbow stretches. The increase in muscle temperature encourages blood circulation, improves reflexes, and strengthens the elasticity of muscle tissues5.
Make sure you are using the correct posture and technique. For example, maintain a normal shoulder range of 90 degrees. Consult a coach with your form or a physiotherapist with exercises that strengthen your forearm muscles. Always use lightweight tools to avoid any extra strain on your muscles5.
Jog or stretch for 30 seconds after exercising to encourage blood circulation and lower body temperature, which will help your muscles recover.
Always listen to your body. If your muscles are sore, stop the activity causing pain and rest. Avoid using one part of your arm repeatedly. The stress should be spread evenly throughout your arm to prevent overusing one particular muscle.
You can minimise and prevent tennis elbow with the proper precautions, equipment and recovery methods mentioned above. If tennis elbow continues to trouble you, visit a physiotherapist for a consultation.