
Hey athletes and active folks! I’m Dr. Joshua Konu, and today, we’re talking about a small joint that can cause some big problems: your elbow. Specifically, we’re diving into tennis elbow—one of the most common injuries I see at Invicta Performance. And spoiler alert: You don’t need to play tennis to get it.
If you’ve ever had a nagging, burning pain on the outside of your elbow that just won’t quit, stick around. We’ll cover what’s going on, why it happens, and (most importantly) how to fix it.
What Is Tennis Elbow?
Tennis elbow, or lateral epicondylitis, is an overuse injury that affects the tendons attaching to the lateral epicondyle (that bony bump on the outside of your elbow). These tendons, especially the extensor carpi radialis brevis (ECRB), help extend and stabilize your wrist.
When these tendons are repeatedly strained—think gripping, lifting, typing, or swinging a racket—they can develop tiny tears. Over time, this leads to inflammation, pain, and a decrease in strength.
Symptoms of Tennis Elbow
Here’s how you know you’re dealing with tennis elbow:
Pain and tenderness on the outer part of your elbow.
Weak grip strength, especially when lifting or carrying objects.
Stiffness in the morning or after periods of rest.
Pain that worsens with repetitive movements, like gripping or twisting.
Sound familiar? If so, don’t worry—we’ve got solutions.
Why Did This Happen to Me? 🤔
Tennis elbow doesn’t just affect tennis players. It’s common in anyone who performs repetitive wrist or arm movements. Here are a few common culprits:
Athletes: Tennis, golf, and even pickleball players are at risk.
Office Workers: Hours of typing and mouse use can strain your tendons.
Tradespeople: Carpenters, plumbers, and painters often develop it due to repetitive gripping and lifting.
Gym-Goers: Heavy lifting with improper form can overload the tendons.
How to Treat Tennis Elbow
Good news—most cases of tennis elbow can be treated without surgery. Here’s a breakdown of effective strategies backed by science:
1. Rest (But Don’t Stop Moving)
Yes, you need to rest, but that doesn’t mean immobilizing your arm. Relative rest—modifying your activities to reduce strain—helps prevent further injury while keeping blood flow to the area.
Dr. K’s Tip: If typing is an issue, try switching to an ergonomic keyboard or adjusting your workstation.
2. Ice and Heat Therapy ❄️🔥
In the early stages, icing the elbow for 10-15 minutes a few times a day can reduce pain and inflammation. Once the acute pain subsides, heat therapy can promote blood flow and relax tight muscles.
Pro Tip: Alternate between ice and heat to maximize the benefits.
3. Strengthening and Stretching Exercises 🏋️
Weak and tight muscles around the forearm and wrist often contribute to tennis elbow. Strengthening these muscles reduces strain on the tendons and prevents future flare-ups.
Try These Exercises:
Wrist Extensor Stretch: Extend your arm in front of you, palm down, and gently pull your fingers back with the opposite hand. Hold for 30 seconds.
Eccentric Wrist Extensions: Hold a light dumbbell with your palm facing down. Slowly lower the weight, then use your opposite hand to reset the position. Repeat for 10-12 reps.
Grip Strengthening: Squeeze a stress ball or grip trainer for 10-15 reps.
Dr. K’s Tip: Consistency is key. Do these exercises daily, and you’ll start to see improvement.
4. Manual Therapy
Hands-on techniques like soft tissue massage, myofascial release, and joint mobilization can reduce tension and improve mobility. Studies show that manual therapy combined with exercise is more effective than either alone (Bisset et al., 2020).
At Invicta Performance, our team of experts tailors each session to your specific needs, ensuring you get the best results.
5. Shockwave Therapy
For stubborn cases, shockwave therapy can be a game-changer. This non-invasive treatment sends sound waves into the affected area, stimulating healing and reducing pain. Research shows it can improve symptoms in chronic cases of tennis elbow (Speed et al., 2019).
6. Bracing and Support
Using a counterforce brace or forearm strap can reduce stress on the tendons, especially during activities that trigger pain. This isn’t a long-term fix, but it can provide relief while you work on strengthening.
Dr. K’s Tip: Make sure the brace is fitted correctly—too tight, and you’ll cause more problems.
Preventing Tennis Elbow
Once you’ve recovered, let’s make sure it doesn’t come back:
Warm up before any physical activity, focusing on your forearm muscles.
Use proper technique when lifting, typing, or playing sports.
Take breaks from repetitive tasks. Set a timer if needed!
Strengthen your forearm, wrist, and grip muscles regularly.
Ready to Feel Better?
Tennis elbow can be a pain—literally. But with the right approach, you can recover and come back even stronger. If you’re struggling with elbow pain and need a personalized plan, we’re here to help.
Come see us at Invicta Performance, where we combine expert care, cutting-edge treatments, and a fun, supportive environment to get you back in action.
Let’s make that elbow pain a thing of the past! 💥
Dr. Joshua KonuDC, MS Sports MedicineMulti-Clinic Owner, Invicta PerformanceSports Medicine Director, KonuFitness Co-Founder
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