Tennis elbow, also known as lateral epicondylitis, is a condition that causes pain on the outside of the elbow. It happens when the tendons that connect your forearm muscles to your elbow become irritated or inflamed. While it’s called tennis elbow, it can affect anyone, not just tennis players. More than 90% of those who develop tennis elbow don’t develop it from playing tennis. Tennis elbow can affect up to 3% of the American population, including those who do repetitive tasks with their hands, such as typing, painting or gardening.
The good news is that if you’re struggling with the soreness and tenderness of tennis elbow, it can improve with conservative treatments, including physical therapy.
Recognizing the symptoms of tennis elbow
Tennis elbow usually comes with a few clear symptoms. If you have tennis elbow, you may notice:
Pain — You’ll likely feel a sharp or aching pain on the outside of your affected elbow. This pain can become worse during activities that involve lifting, twisting or extending your arm.
Tenderness — The area around your affected elbow may also feel tender to the touch.
Weakness — You may notice a decrease in your grip strength. This can make it challenging for you to hold or grasp things.
Numbness or tingling — In some cases, you may experience numbness or tingling in your forearm or hand.
Tennis elbow usually affects the dominant arm, but it is possible to develop the condition in both arms.
If you’re experiencing these symptoms, it’s a good idea to rest your arm and consult a health care professional, such as a physical therapist. They can provide an accurate diagnosis and the best treatment approach.
How long does tennis elbow last?
The duration of tennis elbow can vary from person to person. Some people may experience relief within a few weeks, while others may have symptoms that last for several months. Here’s a rough idea of what you may expect as you recover:
Mild tennis elbow — If your tennis elbow is mild and you follow treatment advice, you may start to feel better within a few weeks.
Moderate to severe cases — For more intense cases, it may take a few months. With consistent rest, physical therapy and exercises, most people see improvement within six to 12 months.
Everyone heals at their own pace. It’s vital to follow your health care provider’s recommendation and not rush back into activities that may place strain on your elbow. The key to recovery is patience and care.
Causes of tennis elbow
Tennis elbow happens when the tendons on the outer part of the elbow get stressed or damaged. Some causes behind tennis elbow can include:
Repetitive motions — Activities that involve repetitive hand movements, such as typing, painting or gardening, can increase your risk of developing tennis elbow.
Overuse — Overusing your elbow muscles can also cause inflammation and pain.
Improper form — Using incorrect technique or equipment when playing sports like tennis or golf can put extra strain on your elbow.
Weak forearm muscles — Having weak forearm muscles can make it harder for your elbow to handle the stress of repetitive movements.
You can help prevent tennis elbow by making some lifestyle changes and taking precautions during activities that may put strain on your elbow. Here are some tips that can help prevent tennis elbow:
Use proper form.
Warm up before activities.
Rest your elbow between activities.
Strengthen your forearm muscles.
Make ergonomic adjustments.
Avoid overdoing it.
How is tennis elbow treated?
Treating tennis elbow can involve a few steps to help reduce pain and support healing. Your treatment approach will depend on the severity of your condition and the recommendation of your health care provider. Treatment approaches that can help heal tennis elbow include:
Rest your elbow — Try to avoid any activities that cause pain or put added strain on your elbow. Giving your arm a break is important for your recovery.
Use ice — Apply ice to the outside of your elbow for 15 minutes, several times a day. This can help reduce swelling and numb the pain.
Take pain relievers — Over-the-counter medications like ibuprofen or acetaminophen can help with pain and swelling. It’s essential to follow the instructions or ask a health care provider if you’re unsure.
Wear a brace — An elbow brace or forearm strap can help reduce the strain on your elbow and provide you relief from pain.
Do gentle exercises — Once your pain starts to improve, doing gentle stretching and strengthening exercises can help. A physical therapist can teach you the right exercises to help safely strengthen your arm and boost healing.
Modify activities — If you have to do activities that caused the problem, try to change how you do them or be sure to take breaks to help prevent further strain.
See a professional — If your symptoms linger and don’t get better, or you’re not sure about what you should be doing to help your tennis elbow heal, it’s a good idea to visit a health care provider for more advice and treatment options.
Receive corticosteroid injections — In severe cases, your doctor may recommend a corticosteroid injection to help reduce inflammation and provide temporary relief.
By following these steps, you can help heal your tennis elbow and get back to your usual activities.
Physical therapy techniques that can help heal tennis elbow
Physical therapy is a valuable tool in treating tennis elbow. Your physical therapist can do a thorough assessment to create a personalized treatment plan to help address your specific concerns and recovery goals. Here are some techniques they may use in your physical therapy treatment plan:
Stretching exercises — Your physical therapist will guide you through specific stretches to target the muscles and tendons around your elbow. These stretches are intended to help improve flexibility and reduce tightness. Your therapist can ensure that you do each stretch correctly and may adjust the intensity based on your comfort and pain levels.
Strengthening exercises — Your physical therapist will also include exercises chosen to build strength in the muscles around your elbow. These exercises are intended to reduce strain on the tendons by increasing the support and stabilization of your elbow.
Manual therapy — Manual therapy is an umbrella term for various hands-on techniques, including soft tissue mobilization and joint mobilization. Your physical therapist uses their hands to do gentle strokes or uses pressure to help relieve tension in the muscles, improve blood flow, and address any muscle knots or adhesions. These techniques are intended to help reduce pain, improve flexibility and promote healing. Your therapist will adjust pressure and techniques based on your pain levels and areas of tightness.
Graston Technique® — The Graston Technique involves your physical therapist using specialized stainless steel tools to do a technique known as instrument-assisted soft tissue mobilization (IASTM). They will gently scrape the skin over the affected area, applying controlled pressure to target scar tissue or adhesions. This technique can help break down scar tissue, boost circulation, and enhance mobility of your tendons and muscles.
Electrical stimulation — Your physical therapist will manually place electrodes on the skin near the affected area for an electrical stimulation session. These electrodes will deliver low-level electrical currents through the electrodes, which can help reduce pain and stimulate muscle function. The settings can be adjusted to the appropriate level of stimulation.
Dry needling — Dry needling is a physical therapy technique that should only be used by a certified practitioner. A certified physical therapist will manually insert thin, sterile needles into specific trigger points or tight spots within the muscles around your affected elbow. The needles may be moved gently to release muscle tension. Your physical therapist will ensure proper needle placement and technique to help minimize discomfort. These needles help stimulate the release of muscle tension, improve blood flow and reduce pain.
These techniques are tailored to meet your specific needs and condition, and your physical therapist will adjust them based on your progress and feedback. Working closely with your physical therapist can help you recover effectively and return to your daily activities with less pain.
Your journey to improved elbow health starts with KC Rehab
At KC Rehab, we understand how challenging dealing with tennis elbow can be and are committed to helping you find relief and recover fully. Our team of licensed physical therapists uses a range of techniques chosen and tailored to your individual needs. By addressing your pain and improving your flexibility and strength, we aim to help you get back to your normal activities as quickly and comfortably as possible. With our dedicated care and expertise, you can trust that we’re here to support you every step of the way toward a successful recovery.
Contact our team today for more information or to schedule an initial appointment.
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