What helps tennis elbow?
Understanding the sore, gripping pain on the outer elbow and how a physiotherapist helps it settle over time.
M. Thurairaj, MAHPC-registered physiotherapist reviewWhat tennis elbow is
Tennis elbow is a strain of the tendons on the outer side of the elbow, where the muscles that lift the wrist attach. You do not have to play tennis to get it.
It often comes on after repeated gripping, lifting or twisting, at work or at home. The pain is felt on the outer elbow and can travel down the forearm.
Gripping a kettle, turning a key, or shaking hands can become sore. It usually settles, but often slowly.
Understanding this helps you stay patient, since tendons recover slowly and steady progress is normal. Knowing what to expect makes it easier to stick with the plan.
How a physiotherapist helps
A physiotherapist first checks the elbow and the way you use the arm, to understand what is loading the tendon.
Treatment usually calms the painful area, then gradually builds the tendon’s tolerance with guided, progressive exercise. The forearm, wrist and shoulder are looked at too, since they share the load.
We also look at the daily tasks that keep aggravating it, and find ways to reduce the strain while it heals.
What you can do day to day
Small changes often help. Reducing hard gripping for a while, sharing the load with the other hand, and taking breaks from repetitive tasks can settle the irritation.
Some people find a supportive brace helps during heavy tasks. A physiotherapist can advise whether that suits your situation.
The aim is not to stop using the arm, but to load it in a way it can tolerate while the tendon recovers.
When to see a doctor
Most tennis elbow settles with time and guided exercise, but some signs need a doctor. Pain after a clear injury or a fall, marked swelling, or the elbow locking or giving way should be checked.
Numbness, tingling or weakness spreading into the hand can point to a nerve issue and needs review.
If pain is severe, keeps worsening, or does not settle at all, a doctor can look for other causes.
Ask about elbow pain
If elbow pain is making everyday gripping and lifting sore and it is not settling, send us a short message about how it started and what makes it worse, and we will explain how we would help.
Common questions
How long does tennis elbow take to get better?
It often settles over weeks to months, and it can be slow, which is normal for tendon problems. Guided, progressive exercise usually helps it along. A physiotherapist gives you a realistic idea of the timeline for your situation and adjusts as the elbow responds.
Should I rest my arm completely with tennis elbow?
Complete rest is usually not the answer. The tendon needs the right amount of load to recover, not none at all. A physiotherapist helps you reduce the tasks that aggravate it while keeping the arm working in a way it can tolerate.
Can I get help for tennis elbow at home?
Yes. A physiotherapist can assess the elbow and guide a progressive exercise plan in your own home, and look at the daily tasks causing the strain. If a doctor's review is the safer step first, we will tell you honestly.
Talk through the problem
If elbow pain is making everyday gripping and lifting sore and it is not settling, send us a short message about how it started and what makes it worse, and we will explain how we would help.