Tennis Elbow – What It Is, How to Fix It, and How to Stop It Happening

Ever felt a sharp sting on the outside of your forearm after a long rally? That’s tennis elbow, a common sore spot for anyone who swings a racquet (or even lifts groceries). It’s not a serious injury, but it can keep you off the court if you ignore it.

What is tennis elbow?

Tennis elbow, or lateral epicondylitis, is inflammation of the tendons that attach to the bony bump on the outside of your elbow. Those tendons help you extend your wrist and grip the racquet. When you over‑use them – lots of backhands, heavy topspin, or even repetitive typing – tiny tears form and cause pain.

Typical signs are:

• A dull ache that gets worse when you lift a cup, turn a door handle, or swing a racquet.
• Weak grip – you might drop your phone or feel it slip in your hand.
• Tenderness right on the outer elbow bump.

If the pain shows up during a match and suddenly stops you, you’re probably dealing with tennis elbow.

How to treat tennis elbow

Good news: most cases get better with simple steps.

Rest the arm. Cut down on racquet work for a few days. You don’t have to quit completely, but avoid the strokes that trigger the pain.

Ice it. Apply an ice pack for 15 minutes, three times a day. That reduces swelling and numbs the ache.

Gentle stretches. Try a wrist‑flexor stretch: extend your arm, palm down, and gently pull your fingers back with your other hand. Hold for 20 seconds, repeat three times a day.

Strengthening. Once the pain eases, use a light rubber ball to do grip squeezes. Start with 10 reps, three sets, and slowly increase.

Over‑the‑counter pain relief. Ibuprofen or paracetamol can help, but follow the label and don’t rely on them forever.

If home care doesn’t help after a week or two, see a physio or your GP. They might suggest a brace, physiotherapy, or a short course of steroid injection.

How to keep tennis elbow away

Prevention is all about smart habits:

• Warm‑up with arm circles and light swings before hitting hard.
• Use a racquet that matches your grip size – a too‑small grip forces your forearm to work harder.
• Check your string tension. Too tight makes the arm work overtime; a little lower tension can be easier on the elbow.
• Mix up your training. Add cardio, lower‑body work, and core exercises so your forearm isn’t the only thing doing the heavy lifting.
• Strengthen the forearm regularly. Simple wrist curls with a light dumbbell keep the tendons strong.

Remember, a little pain is normal after a tough match, but sharp or lingering pain is a warning sign. Listen to your body, treat it early, and you’ll be back smashing serves in no time.

Got more questions about tennis elbow? Drop a comment in the Erdington Tennis Hub forum – fellow players share their tips, and a local coach can give personal advice.