Ever feel a sharp or burning pain around your outer elbow — especially when lifting, gripping, or even shaking hands? You might be dealing with tennis elbow, even if you’ve never picked up a racket in your life.
Tennis elbow is one of the most common elbow issues we treat at Forefront Physical Therapy. And while it’s frustrating, it’s also treatable — especially when you know what’s going on behind the scenes and take the right steps early on.
Whether you’re an office worker, weekend warrior, or parent lifting a toddler every day, this guide will walk you through everything you need to know — from what causes tennis elbow to how to fix it (and keep it from coming back).
Understanding Tennis Elbow: What’s Really Going On?
Tennis elbow, clinically known as lateral epicondylitis, is a condition caused by overuse of the forearm muscles and tendons that attach to the outside (lateral side) of the elbow. These muscles are responsible for wrist extension and gripping — which you do more often than you probably realize.
When these tendons are overworked or stressed repetitively, they develop tiny tears. Over time, this leads to inflammation, pain, and tenderness around the bony bump on the outside of your elbow — the lateral epicondyle.
And despite the name, tennis elbow isn’t just for athletes. We’ve seen it in:
- Office workers constantly typing and mousing
- Mechanics and tradespeople using hand tools all day
- Gym-goers doing repetitive lifts without forearm control
- Gardeners, cooks, baristas, and yes — tennis players
It’s an issue of load and repetition. And once it sets in, it can hang around for months if left untreated.
What Causes Tennis Elbow?
Tennis elbow is the classic case of “too much, too soon, or too often.” But the specific causes can vary depending on your lifestyle and movement patterns.
Repetitive Arm Use
The most common cause is repetitive wrist and forearm movement — especially motions that involve gripping, twisting, or lifting. Think about holding a screwdriver, swinging a racket, or even opening jars.
Muscle Imbalance or Poor Technique
If you’re lifting or working with your hands but not engaging the right muscles (or compensating through the wrist and elbow), the strain builds up right where those tendons insert.
Sudden Increase in Activity
Starting a new job, home project, or sport? A sudden spike in demand on your arm muscles — without giving your body time to adapt — is a common trigger.
Poor Ergonomics
Desk setups that force you into awkward wrist positions, or manual labor without proper posture, can quietly stress your tendons over time.
Previous Injury or Weakness
An old wrist injury or undertrained shoulder muscles can cause you to compensate at the elbow. And guess what? That compensation leads to tendon overuse.
Symptoms: How Do You Know If You Have Tennis Elbow?
Most people come in saying, “It just started hurting here out of nowhere,” pointing to the outer part of their elbow. But here are the classic signs of tennis elbow:
- Pain or burning on the outside of the elbow
- Pain that worsens with gripping or lifting
- Weak grip strength
- Stiffness in the elbow, especially in the morning
- Discomfort when straightening or flexing your arm fully
The pain can start dull and slowly ramp up. Or, it can feel sharp — especially when doing something like pouring coffee, picking up a pan, or carrying groceries.
It’s also common to feel wrist fatigue or weakness, even though the pain is centered at the elbow. That’s because of how the tendons and muscles are interconnected.
Diagnosis: Is It Really Tennis Elbow?
If you’re dealing with outer elbow pain, tennis elbow is likely — but it’s not the only possibility. At Forefront Physical Therapy, we look beyond symptoms and evaluate how you move, what muscles you’re compensating with, and what underlying factors are at play.
In-Clinic Assessment
We’ll assess:
- Pain with resisted wrist extension
- Tenderness over the lateral epicondyle
- Grip strength testing (often weaker on the affected side)
- Range of motion through your elbow, wrist, and shoulder
When to Seek Help
If the pain has lasted more than 1–2 weeks, is interfering with your daily tasks, or seems to be getting worse despite rest, it’s time to reach out for a consultation.
Don’t wait for it to “go away on its own.” Tennis elbow can become chronic without early intervention — and the longer you wait, the longer it takes to heal.
Treatment: How to Get Rid of Tennis Elbow (The Right Way)
Here’s the deal — slapping on a brace or taking ibuprofen might give temporary relief, but it doesn’t fix the actual issue. To truly recover from tennis elbow, you need a progressive, functional treatment plan.
That’s what we deliver at Forefront Physical Therapy.
Initial Phase: Reduce Pain & Irritation
- Manual therapy to reduce tension in the forearm and elbow
- Soft tissue work to restore circulation and break up adhesions
- Taping or bracing to offload stressed tendons temporarily
- Activity modification to limit further irritation
Mid Phase: Restore Mobility & Strength
- Targeted eccentric exercises for the wrist extensors
- Forearm and grip strengthening
- Shoulder and upper back work (yep — it’s all connected)
- Neuromuscular re-education to rebuild proper movement patterns
Final Phase: Return to Sport/Work
- Advanced loading to simulate real-life tasks or sport movements
- Reintegration into gym or workplace demands
- Posture and ergonomic training for long-term prevention
All of this is customized to your goals, your pain level, and your daily demands.
Can You Prevent Tennis Elbow?
Absolutely — and we coach this with every patient we treat.
Here’s what actually works long-term:
- Strengthen your forearms (especially wrist extensors and grip muscles)
- Cross-train your upper body, especially shoulders and scapular stabilizers
- Warm up properly before repetitive work or sport
- Take breaks when doing high-repetition tasks
- Fix your ergonomics — your wrist should be in a neutral, relaxed position
- Don’t ignore small aches; early intervention matters
Your body is smart. If it’s sending pain signals, there’s a reason. And at Forefront, we’re all about catching those early and correcting the underlying movement issues before they turn into full-blown injuries.
Ready to Eliminate Your Elbow Pain?
If elbow pain is interfering with your workouts, your job, or just day-to-day life, don’t wait until it becomes a chronic problem. The earlier you address tennis elbow, the faster (and easier) the recovery.
At Forefront Physical Therapy, we specialize in helping active people like you move without pain and get back to what you love — whether that’s sport, work, or simply living without discomfort.
Our expert therapists use a hands-on, movement-focused approach that gets results — not cookie-cutter routines.
Schedule your personalized evaluation now and take the first step toward a pain-free elbow and stronger grip.n.