Have you or someone you know been diagnosed with tennis elbow but don’t really know what it
means or what to do about it? Why is it called tennis elbow when you’ve never even played tennis? Let’s dive into what tennis elbow (lateral epicondylitis) is, what causes it, how to identify it, and the most effective treatments.
What is Tennis Elbow?
Tennis elbow, or lateral epicondylitis, is a common condition. It’s defined by pain on the outer (thumb side) of the elbow joint. This pain comes from irritation or damage to the tendons that connect the forearm muscles to the lateral epicondyle (a bony point on the outer elbow). Let’s break it down:
- Elbow Anatomy: The elbow joint includes three bones—the humerus, radius, and ulna. Ligaments connect these bones, while tendons attach muscles to bones.
- The Pain Spot: To find the lateral epicondyle, look at your arm palm-up. The thumb-side bony point of your elbow is the area. If pressing this spot causes pain or soreness, you’ve likely found the problem area.
- Involved Muscles: The forearm’s extensor muscles—responsible for wrist extension (bending the back of your hand toward your arm)—are typically involved. Other movements like pronation (palm down) and supination (palm up) also play a role.
What Causes Tennis Elbow?
Tennis elbow results from overuse. Repetitive wrist and forearm motions cause micro-tears and damage in the tendons, leading to pain. Overuse also makes muscles tight, pulling on the tendons and exacerbating the issue.
Surprisingly, most tennis elbow cases don’t involve tennis players. People at risk include:
- Athletes (e.g., tennis or golf players)
- Cooks
- Painters
- Musicians
- Desk Workers (often due to poor ergonomics or excessive typing)
If you’re spending hours at a desk with a poor setup, it could be the culprit. But here’s the good news: there’s hope for recovery.
How Do You Know If You Have Tennis Elbow?
The most common symptom is pain. You’ll likely notice discomfort in the outer elbow, especially during activities like lifting, gripping, or twisting.
When I assess patients, I check:
- Range of Motion: What movements cause or reduce pain?
- Compensations: Pain often leads to compensating with the shoulder, wrist, or even neck, which creates additional problems.
Tests like X-rays, MRIs, or EMGs might be used for more complex cases, but they’re often unnecessary. Once the diagnosis is clear, treatment can begin.
How Is Tennis Elbow Treated?
If you wonder why your tennis elbow won’t heal, the treatment might not be addressing the root cause. Simply reducing pain isn’t enough. You need to tackle the underlying issues to prevent recurrence.
Conservative Treatments
- Cold Laser Therapy: Helps reduce inflammation and pain. Learn more here.
- Active Release Technique (ART): Targets tight muscles and tendons.
- Dynamic Neuromuscular Stabilization (DNS): Focuses on syncing movements of the forearm and shoulder muscles. This improves overall function and reduces strain. Learn more here.
- Ergonomics: Adjust your workspace to allow proper posture and movement.
- Lifestyle Review: Identify and change habits or hobbies contributing to the problem (including odd sleeping positions!). Get sleeping tips here!
- Nutrition for Recovery: Injury recovery requires proper nutrition. Increase vitamin C and protein intake to support healing and tissue repair.
Prevention Tips for Tennis Elbow
Don’t wait for pain to take action. If your daily activities overuse your forearm muscles or restrict elbow movement, take these steps:
- Increase Mobility: Perform exercises to enhance wrist, elbow, and shoulder mobility.
- Improve Workspace Ergonomics: Ensure you have enough room to move your elbows freely and maintain good posture. Use this list to improve your workspace.
- Practice Proper Form: For athletes, musicians, and others, using the right techniques can prevent strain.
The Bottom Line
Tennis elbow doesn’t have to be a lifelong issue. With the right treatment, lifestyle changes, and preventive care, you can recover fully and avoid future problems. If you suspect you have tennis elbow, start by addressing the root cause—not just the symptoms—and you’ll be back to your activities pain-free in no time! If you find you’re not able to deal with your elbow pain yourself, be sure to contact us.
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