It starts small. A twinge on the outside of your elbow when you pick up your coffee, turn a doorknob, or shake someone’s hand. Then it shows up almost every time you grip something. If that sounds familiar, you may be dealing with tennis elbow, and the good news is that real tennis elbow relief is very possible without surgery. Here’s what’s going on in your arm, what you can do at home, and when it makes sense to get help.
What Tennis Elbow Actually Is
Tennis elbow is the everyday name for lateral epicondylitis. It’s an overuse problem in the tendons that attach your forearm muscles to the bony bump on the outside of your elbow. Those muscles extend your wrist and fingers and help steady your wrist every time you grip.
When you repeat the same gripping or twisting motion over and over, the tendon can get irritated and start to wear down, sometimes with tiny tears where it anchors to the bone. According to the American Academy of Orthopaedic Surgeons, the tendon usually involved is the one attached to a forearm muscle called the ECRB, which helps stabilize the wrist when your elbow is straight. You can read their full explanation of tennis elbow causes and treatment on OrthoInfo.
You Don’t Have to Play Tennis to Get It
Despite the name, plenty of people with tennis elbow have never held a racquet. The AAOS notes that painters, plumbers, and carpenters are particularly prone to it, along with cooks and other people whose work involves repetitive, forceful forearm use. According to the AAOS, most people who get it are between 30 and 50.
Around Jacksonville, some of the most common everyday triggers are:
- Racquet sports. Tennis and pickleball are played year round here, and a late backhand or a too-tight grip loads the forearm tendons again and again.
- Hands-on jobs. Turning wrenches, running a drill, painting, or cutting all day.
- Fall projects around the house. Raking, pruning, and pulling weeds involve a lot of gripping and twisting.
- Desk work. Hours on a mouse with your wrist bent back can quietly irritate the same tendons.
Signs Your Elbow Pain Might Be Tennis Elbow
Tennis elbow usually creeps up over weeks or months rather than starting with one big injury. Common signs include:
- Pain or burning on the outer part of your elbow
- A weaker grip, like trouble holding a full jug or wringing out a towel
- Pain that gets worse with gripping, lifting, or twisting your forearm
- Tenderness when you press on the bony bump on the outside of the elbow
- Sometimes, an ache at night
Pain on the inner side of the elbow is a different problem, often called golfer’s elbow, though it’s cared for in a similar way.
Tennis Elbow Relief You Can Start at Home
Irritated tendons usually calm down when you give them a break from what bothers them and then gradually build them back up. These simple steps are a good place to start.
Back off the aggravating motion
You don’t need to stop using your arm, just notice what flares it up. Lift with your palm facing up instead of down when you can, since that shifts the load away from the irritated tendon. Use your whole arm and shoulder to carry things instead of pinching with your fingers.
Ease the pain
A cold pack wrapped in a thin towel for 15 to 20 minutes after activity can take the edge off a sore elbow. Some people also find a forearm strap, worn just below the elbow, makes gripping more comfortable.
Stretch gently
Hold your arm out with the elbow straight and palm facing down. With your other hand, gently bend the wrist down until you feel a mild stretch along the top of your forearm. Hold for about 20 to 30 seconds, a few times a day. It should feel like a stretch, never a sharp pain.
Rebuild strength slowly
Once the sharp pain settles, light strengthening helps the tendon handle load again. A common starting point is slow wrist extensions with a very light weight or a soup can, resting your forearm on a table. Go slow, especially on the lowering part, and stop if the pain spikes.
Check your gear and setup
If a sport set this off, the wrong grip size or poor technique can keep it going, so a lesson or equipment check is worth it. At a desk, keep your wrist level with your mouse instead of bent back.
How Chiropractic Care Can Help Tennis Elbow
At Shaw Chiropractic & Wellness, our doctors adjust more than the spine. They work on the extremities too, elbows and wrists included.
A visit for tennis elbow usually starts with a careful exam to confirm where the pain is really coming from. Elbow pain can sometimes be linked to the neck or shoulder, so it helps to look at the whole chain from neck to hand. Depending on what the exam shows, a plan may include:
- Gentle adjustments to the elbow, wrist, and nearby joints to help them move freely.
- Soft tissue work on the tight forearm muscles. Our massage therapy team offers deep tissue work, Graston Technique, and cupping.
- Shockwave therapy, a non-invasive option for stubborn tendon problems like tennis elbow and golfer’s elbow.
- Home exercises and practical tips for your job, sport, or yard work to help keep it from coming back.
If your elbow started bothering you at work, our work injury care covers repetitive strain injuries like this one.
When to See Someone Sooner
Tennis elbow is usually very treatable, but some symptoms point to something else. Get checked promptly if your elbow is badly swollen, red, or hot, if you can’t bend or straighten it, if the pain started with a fall or a pop, or if you have numbness or tingling in your hand. And if home care hasn’t made a real dent after a few weeks, it’s time for a professional opinion.
Get Tennis Elbow Relief in Jacksonville
You shouldn’t have to wince every time you pick up a coffee mug. If your outer elbow pain is sticking around, Drs. Chad and Andrea Shaw can help you figure out what’s driving it and build a plan for lasting tennis elbow relief. Call us at (904) 997-1349 or stop by our office at 8705 Perimeter Park Blvd, Suite #6. Walk-ins are welcome, and you can always meet the doctors before your first visit.
