Tennis Elbow: Do's, Don'ts & Recovery Tips

Tennis Elbow: Do's, Don'ts & Recovery Tips

Tennis elbow, also known as lateral epicondylitis, is a common condition that causes pain on the outer side of the elbow. It is often linked to repetitive gripping, lifting, typing, sports, or other activities that repeatedly load the forearm muscles.

The good news is that simple activity modifications, appropriate exercises, and physiotherapy can help reduce symptoms and restore function.

Do's for Tennis Elbow

✅ 1. Rest the elbow when needed

Reduce activities that significantly increase your pain while staying gently active.

✅ 2. Perform gentle forearm stretches

Appropriate stretching can help maintain flexibility of the wrist and forearm muscles.

✅ 3. Strengthen the forearm gradually

Progressive strengthening can improve your elbow's ability to tolerate everyday activities.

✅ 4. Use proper lifting technique

Keep objects close to your body and avoid unnecessary strain on the wrist and elbow.

✅ 5. Use an elbow support if recommended

A brace or support may help during certain activities if advised by your physiotherapist.

✅ 6. Warm up before activity

Prepare your muscles before sports, exercise, or repetitive work.

✅ 7. Take regular breaks

Pause repetitive tasks to reduce prolonged stress on the forearm.

✅ 8. Maintain good posture

Proper shoulder, neck, and wrist positioning can help reduce unnecessary strain.

✅ 9. Follow your physiotherapy plan

Perform prescribed exercises consistently for the best results.

✅ 10. Return to activity gradually

Increase exercise and work demands progressively as your symptoms improve.

Don'ts for Tennis Elbow

❌ 1. Avoid repetitive wrist movements

Repeated wrist extension can aggravate symptoms.

❌ 2. Avoid heavy lifting when painful

Reduce heavy or forceful lifting until your symptoms improve.

❌ 3. Avoid forceful gripping

Use a lighter grip whenever possible during daily activities.

❌ 4. Avoid jerky movements

Move smoothly rather than making sudden forceful movements.

❌ 5. Don't ignore persistent pain

Seek professional advice if symptoms continue or worsen.

❌ 6. Avoid overtraining

Increase exercise intensity gradually rather than suddenly.

❌ 7. Avoid poor workstation posture

Adjust your desk and keyboard setup to reduce unnecessary strain.

❌ 8. Avoid carrying heavy bags with one hand

Distribute weight evenly whenever possible.

❌ 9. Don't stop moving completely

Gentle movement is generally better than prolonged inactivity.

❌ 10. Avoid returning to sports too quickly

Allow your elbow to build strength before resuming demanding activities.

When Should You See a Physiotherapist?

Consult a physiotherapist if elbow pain:

• Persists for several weeks

• Limits work or daily activities

• Reduces grip strength

• Keeps returning

• Worsens despite modifying activities

Final Takeaway

Protect your elbow, stay active within your comfort level, and follow your rehabilitation plan consistently. Small daily changes, combined with progressive strengthening and physiotherapy, can help you return to work, sports, and everyday activities more comfortably.

Move Better. Live Pain-Free.

Physiogic Physiotherapy Clinic