Tennis Elbow – What It Is and How to Fix It

Ever feel a sharp ache on the outer side of your forearm after a long practice or a hard swing? That’s tennis elbow, medically called lateral epicondylitis. It’s not a sign you’re getting old, it’s a sign the tendons that attach to your elbow are irritated. If you ignore it, the pain can stick around for weeks.

Why the pain shows up

The main culprit is overuse. Every time you grab a racket, serve, or even lift a heavy bag, the forearm muscles contract. Do it too often or with poor technique and the tiny fibers in the tendon start to fray. Bad grip size, too much wrist snap, and playing on hard surfaces add extra stress. Even non‑tennis activities like painting or gardening can trigger it.

Symptoms are easy to spot: a dull ache that gets sharp when you lift or grip, tenderness over the bony bump on the outside of the elbow, and weakness when you try to lift a cup. The pain often worsens at the end of a match or after a long day of work.

Simple steps to feel better

First, give the elbow a break. Cut back on the activity that hurts, but don’t stop completely – gentle movement keeps the blood flowing. Ice the sore spot for 15 minutes three times a day; the cold numbs the pain and reduces swelling.

Stretching and strengthening are key. Try a simple wrist extensor stretch: hold your arm straight, palm down, and gently pull your hand back with the other hand for 20 seconds. Do this a few times a day. For strengthening, a light “towel twist” works – hold a rolled towel, twist it as if you’re wringing out water, and repeat 10‑15 times.

If the pain stays, over‑the‑counter anti‑inflammatories like ibuprofen can help, but use them only as directed. Some people find a forearm strap or counter‑force brace useful; it takes pressure off the tendon while you play.

When home care isn’t enough, see a physical therapist. They can guide you through deeper exercises, ultrasound, or soft‑tissue massage that speeds up healing. In rare cases, a doctor might suggest a steroid injection or a brief course of shockwave therapy.

Prevention is easier than cure. Check your racket grip – a grip that’s too small forces the forearm to work harder. Warm up with arm circles and light swings before hitting hard balls. Mix up your training to avoid repeating the same motion over and over.Remember, tennis elbow is a warning sign, not a permanent condition. Listen to the pain, give it rest, and follow the simple stretches and strengthening moves. Most players feel a lot better in a few weeks and can get back to the court without the nagging ache.