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Game, set, relief: top tips to help with tennis elbow pain

by Jehan Yehia

Post Wimbledon, it’s not just the pros on Centre Court feeling the strain – tennis elbow can creep in whether you’re rallying at your local club, tackling DIY jobs at home, or just lifting a heavy kettle. If you’re feeling an ache on the outside of your elbow, read on for practical advice to get you back in the game.

 

What is tennis elbow, and what does it feel like?

 

Despite its name, you don’t have to play tennis to get tennis elbow. That nagging pain on the outside of the elbow often starts as a mild, occasional ache and can grow into a persistent discomfort that limits everyday activities.

 

Common signs include:
A sharp or burning pain on the outside of your elbow
Morning stiffness
Pain when:
Opening doors
Lifting a kettle or shopping bags
Gripping objects like a racket or a screwdriver
Carrying anything with a straight arm

 

Often, the pain is very localised, and you’ll be able to point directly to where it hurts – typically the bony point on the outer part of the elbow.

What’s actually going on in my elbow?

Let’s break down the biomechanics. Just below the ‘funny bone,’ a group of muscles called the wrist extensors attach via a tendon to the lateral epicondyle (the bony bump on the outside of your elbow). These muscles help with turning the palm up and down (think: opening a jar or swinging a racket) and lifting the wrist (like in a backhand stroke).

Overuse of these muscles- whether you’re working on your backhand, typing all day, or doing a weekend of gardening – can cause tiny tears or overload in the tendon, leading to pain and inflammation.

Wimbledon watch: even the best need recovery time
During Wimbledon, elite players rely on expert support teams to help manage and prevent injuries like tennis elbow. But what about the rest of us? If you’ve overdone it, whether on the court or in the garden, here’s how to rehab like a pro:

Tennis Elbow Recovery: What to Do at Each Stage

 

Stage 1: the irritable tendon phase

 

If your elbow feels sore all the time, especially in the morning or with simple activities, you’re likely in stage 1. Pain might be between 3/10 to 8/10.

 

What helps:

• Ibuprofen gel massage into the painful area.
• Gentle ice application (some people find relief, go with what works for you).
• Isometric exercises: push against resistance without moving the joint. Try pressing your wrist back into your other hand  and holding for 20 seconds, 3 times, twice a day.
• Keep it moving: light wrist mobility exercises.
• Epiclasp (elbow support brace): wear during activity, but take off during rehab exercises.

Stage 2: building tendon strength

 

Once your pain has dropped to around 2/10, especially on resisted wrist extension, you’re ready to start strengthening.

 

Your goals here:

 

• Daily wrist extension exercises using a 500ml water bottle.
• Wrist extension with a small weight, start with ½ kg but don’t increase beyond a 1kg.
• 10)3 once a day.
• Start from a wrist neutral position and then progress to the position below.
• Stick to the ‘Golden Rule’: if your pain rises above 2/10 during or after, scale back – you’re not ready yet.

 

Consistency is key. Do your exercises every single day to see results.

Stage 3: ready to rally again

 

Feeling stronger and moving pain-free? Brilliant. But if you want to get back to playing tennis (or just life without elbow pain), you need to prepare your body for more load.

 

What to focus on:

 

• Progress to a 1kg weight for wrist exercises.
• Add shoulder strengthening; the entire kinetic chain matters in racket sports.
• Include maintenance sessions twice a week.
• Work with a coach or therapist to adapt your technique and reduce wrist strain.
• Try using a gyro ball – it’s fun, and it helps build forearm endurance.

Final thoughts: don’t let elbow pain knock you out

Tennis elbow can be frustrating, but with the right approach, most people make a full recovery. If your pain isn’t improving, don’t try to ‘play through it’, even Wimbledon champions take time to rest, rehab, and reset.

Struggling with an injury or niggle? Get in touch to find out how we can help and take advantage of a free 15-minute consultation with a member of our expert team. Just pop into the clinic or call us on 020 7788 7000.