Do you experience persistent pain on the outer part of your elbow, especially when gripping, lifting, or performing repetitive wrist movements? Does your elbow feel weak, making simple activities like shaking hands, opening jars, or using a computer painful? If so, you might be dealing with Tennis Elbow, or Lateral Epicondylitis—a common condition that affects individuals of all activity levels, not just athletes.
At Adaptive Physiotherapy & Massage in Booragoon, we specialize in evidence-based treatment for Tennis Elbow, helping you regain function, reduce pain, and prevent recurrence. In this guide, we’ll explore what Tennis Elbow is, when to see a physiotherapist, and how physiotherapy can help you recover.
What is Tennis Elbow?
Tennis Elbow is an overuse injury that affects the tendons attaching to the lateral epicondyle (outer elbow). The Extensor Carpi Radialis Brevis (ECRB) tendon, responsible for wrist extension and grip strength, is the most commonly affected structure.
🔹 Repetitive strain from activities like tennis, golf, weightlifting, typing, and manual labor leads to microtears in the tendon fibers.
🔹 The condition worsens over time, leading to pain, weakness, and reduced function if left untreated.
🔹 Without proper management, it can become chronic, affecting work, daily activities, and sports performance.
Common Causes of Tennis Elbow
✅ Pain and tenderness on the outer elbow, especially with gripping or lifting.
✅ Weak grip strength, making tasks like holding a cup or shaking hands difficult.
✅ Pain that worsens with repetitive movements, such as typing or using hand tools.
✅ Stiffness and reduced forearm mobility, particularly in the morning.
If left untreated, Tennis Elbow can become a long-term issue, leading to chronic pain and functional limitations.
When Should You See a Physiotherapist?
If you’ve been experiencing elbow pain for more than a few days, and it’s affecting your ability to perform everyday tasks, it’s time to seek professional help. Ignoring the symptoms or pushing through the pain can lead to chronic tendon degeneration and longer recovery times.
✅ Your elbow pain lasts more than 10 days and doesn’t improve with rest.
✅ Pain interferes with daily activities like gripping, typing, or lifting objects.
✅ Your grip strength is noticeably weaker, making simple tasks difficult.
✅ Pain radiates down your forearm, causing discomfort beyond the elbow.
A physiotherapist will provide an accurate diagnosis, ensuring the right treatment plan is in place to address both symptoms and underlying causes.
A Desk Worker’s Unexpected Struggle with Tennis Elbow
Sarah, a 38-year-old accountant, never imagined that working at a desk could lead to persistent elbow pain. Over time, she noticed increasing discomfort when typing, using a mouse, and even lifting her coffee cup. The pain gradually worsened, making it hard for her to work comfortably.
Frustrated, she sought help at Adaptive Physiotherapy & Massage in Booragoon. Her physiotherapy assessment revealed muscle imbalances and poor wrist ergonomics, which were placing excessive strain on her forearm tendons.
✔ Manual therapy to release tight forearm muscles and improve joint mobility.
✔ Isometric exercises to reduce pain and kickstart tendon healing.
✔ Progressive strength training to rebuild forearm endurance and prevent recurrence.
✔ Ergonomic modifications to reduce strain from prolonged computer use.
Within six weeks, Sarah’s pain significantly improved, and by ten weeks, she was back to work without discomfort, proving that early intervention is key to recovery.
How Physiotherapy Can Help Tennis Elbow
1. Accurate Diagnosis & Pain Relief
🔹 A physiotherapist will assess your elbow mechanics, movement patterns, and strength deficits to identify the root cause of pain.
🔹 Pain management techniques may include ice therapy, soft tissue massage, dry needling, and taping to reduce irritation.
2. Manual Therapy for Improved Mobility & Function
🔹 Soft Tissue Release & Myofascial Techniques – Helps relax tight forearm muscles, reducing excessive strain on the tendons.
🔹 Joint Mobilization – Improves elbow, wrist, and shoulder mobility, optimizing movement mechanics.
🔹 Neural Glides & Nerve Mobilization – Reduces radial nerve irritation, which often contributes to Tennis Elbow pain.
3. Progressive Exercise Rehabilitation
A structured exercise program is the gold standard for Tennis Elbow recovery. It includes:
Phase 1: Isometric Loading for Pain Reduction
✅ Wrist Extensor Isometrics – Holding a resistance band in wrist extension for 30 seconds.
✅ Grip Strength Isometrics – Squeezing a ball or towel to activate stabilizers.
✅ Radial Deviation Holds – Strengthening forearm stabilizers.
Phase 2: Eccentric Strengthening for Tendon Healing
✅ Slow Eccentric Wrist Extensions – Using a light dumbbell to gradually load the extensor tendons.
✅ Resisted Finger Extensions – Improving fine motor control and tendon endurance.
✅ Tyler Twist Exercise (Flexbar) – A proven technique for reducing lateral epicondylalgia symptoms.
Phase 3: Functional Strength & Prevention
✅ Progressive Grip Strength Training – Using hand grippers to restore forearm endurance.
✅ Kettlebell Carries (Farmer’s Walks) – Builds wrist and elbow stability under load.
✅ Work & Sport-Specific Drills – Modifications to daily activities to prevent recurrence.
Why Early Physiotherapy Matters
✔ Prevents chronic tendon degeneration, reducing long-term pain.
✔ Improves mobility & strength, allowing a faster return to daily activities.
✔ Provides education on proper ergonomics & movement techniques, reducing reinjury risk.
✔ Addresses underlying causes, ensuring long-term resolution rather than temporary relief.
Don’t Wait to Seek Treatment
Tennis Elbow can be frustrating and limiting, but with early intervention, targeted exercises, and proper movement retraining, you can recover fully and prevent future issues.
At Adaptive Physiotherapy & Massage, we take a comprehensive and individualized approach to help you reduce pain, restore function, and return to your activities without discomfort.
If you’re struggling with persistent elbow pain or grip weakness, contact us today for a comprehensive physiotherapy assessment and treatment plan to get you back to full function—pain-free. 🚀
