Beat Elbow Pain, Before It Beats You

Tennis elbow doesn’t care if you’ve never touched a racket. Whether you're logging three pickleball matches a week or just typing at a desk, it can find you. As a former Division I tennis player turned physical therapist, I've seen it and felt it from both sides of the court.

The good news? Elbow pain is very treatable. The even better news? Addressing it the right way doesn't just get you out of pain,  it can actually make you stronger and more capable than you were before.

So why is it called tennis elbow if I don’t play tennis?

Despite the name, “Tennis Elbow” (Lateral Epicondylitis) has nothing to do with whether you play tennis. It's an inflammation of the tendons on the outside of the elbow — most often caused by repetitive gripping, lifting, or forearm motion. It can be a sudden onset but most often presents as an overuse injury, with painters, gardeners, gym goers, computer work, golfers, racket sports are all fair game.

If you're noticing a dull ache on the outside of your elbow that flares up when you grip, lift, or even shake someone's hand, that's your body asking for attention. 

Common Culprits (On and Off the Court)

Here’s where it usually starts. Recognize yourself in any of these?

• Overuse of the wrist especially during serves or slices can overload the tendon that attaches at the elbow.

• The “American Twist” serve, places a high rotational and eccentric demand on the forearm extensors.

• A “Slice” back-hand or spin-heavy shots require sustained grip and wrist control which fatigues the forearm.

• Weight-training imbalances with heavy gripping for deadlifts or pull-ups.

• Keyboard work and poor ergonomics can contribute to low-load repetitive strain.

What actually works (and what doesn’t)

Rest matters, but complete rest isn't always the answer. A few things that do make a real difference:

• Modifying your activity by alternating play days, adjusting your grip size, racket tension or tweaking your technique can reduce strain significantly

• Take a Lesson to improve your swing, timing and technique

•  Ice to calm acute inflammation

• Targeted strengthening of the shoulder and forearm. This is where most people skip ahead too fast, and where the real recovery (and the gains) happen

• Eccentrics to lengthen and strengthen the muscles 

• Elbow strap for DAY/ Resting hand splint for NIGHT to give your muscles a break

• Physical therapy to guide you through all of the above in a way that's specific to your body and your activity level

Here's the part people don't expect

When we work on the forearm and shoulder strength that tennis elbow demands, something interesting happens; grip strength improves, and with it, racket control, shot power, and consistency. We're not just treating the injury; we're building a more resilient, capable arm.

That's true whether your goal is returning to competitive tennis, keeping up your weekly pickleball game, you are a carpenter or contractor or you just need to be able to open a jar,

hold a coffee cup or carry groceries without wincing.

***TENNIS***PICKEL***PADDLE***TYPTI***GOLF***BADMINTON***SQUASH***

Don't wait it out

Elbow pain has a way of becoming a longer-term problem when you ignore it or push through. But, tennis elbow doesn’t have to sideline you. The earlier we get eyes on it, the faster and more completely you get back to what you love.

If your elbow has been nagging at you or if you want to get ahead of it before it becomes a real issue, we'd love to help. 

Ready? Let's figure out what your body actually needs.

Ready to get back to feeling strong this spring?

Whether you're starting fresh or returning from injury, we'd love to help you build a plan that's right for your body and your goals.

Book an appointment at padmept.janeapp.com

About the Author

Sue Berman PT, MSPT is a physical therapist with over 20 years of experience in outpatient orthopedics and sports medicine. A former Division I tennis player at the University of Vermont, she began her career at the Lake Placid Olympic Training Center working with elite athletes and went on to provide rehabilitation for Philadelphia 76ers players during her graduate studies at Temple University. She holds dual Master's degrees in Sports Medicine and Physical Therapy, with a deep focus on biomechanics, core strength, flexibility, and sports-specific training. When she's not in the clinic, you'll find her on the tennis court or the golf course, which means when she talks about treating tennis elbow, she really does know it from every angle.

Interested in working with Sue? Schedule an appointment