Do you struggle with a nagging ache on the outside of your elbow that flares up when you grip or lift? Does turning a doorknob or shaking someone’s hand send a jolt of pain through your forearm? If so, you might be experiencing tennis elbow, a common condition that affects many people, even those who never pick up a racquet.
Tennis elbow, or lateral epicondylitis, is an overuse injury that affects the tendons that join the forearm muscles to the outside of the elbow. These muscles and tendons are responsible for extending your wrist and fingers. Repetitive motions, like those used in tennis, can cause tiny tears and inflammation in these tendons, leading to pain and weakness.
What Else Can Cause Tennis Elbow?
While tennis players are susceptible, anyone who performs repetitive arm and hand motions can develop tennis elbow. This includes:
Occupational Hazards
Painters, plumbers, carpenters, and those who use computers extensively are at increased risk.
Recreational Activities
Gardening, knitting, and playing musical instruments can also contribute.
Poor Technique
Incorrect form during sports or other activities can put excessive strain on the elbow.
Symptoms and Risk Factors Of Tennis Elbow
The primary symptom of tennis elbow is pain on the outside of the elbow, which may radiate down the forearm. Other symptoms include:
- Weakness in grip strength
- Stiffness in the elbow
- Pain when lifting or carrying objects
- Increased pain with wrist and finger extension
Risk factors for developing tennis elbow include:
- Certain sports activities
- Age (most common in people aged 30-50)
- Occupation involving repetitive arm movements
How Physiotherapy With Ability Physiotherapy & Wellness Can Help
Physiotherapy is a highly effective treatment for tennis elbow, often helping individuals avoid surgery or injections. Our skilled physiotherapists will conduct a comprehensive evaluation to get to the root of your issues and develop a personalized plan to address your specific needs, which may include:
Pain Management
Hands-on techniques to release muscle tension and improve joint mobility.
Restore Mobility
Specialized exercises and stretches designed to restore and improve range of motion in the forearm and elbow joints and the muscles surrounding these joints.
Strengthening Exercises
Strengthening exercises are vital for addressing the root cause of elbow pain. We’ll teach you how to build the muscles in your forearm to help prevent future injuries. Eccentric exercises are particularly effective and involve slowly lengthening the muscles while they’re under tension.
Prevention Strategies
- Proper Technique: If you play tennis or other racquet sports, our PTs can help ensure you have the proper form and technique to minimize stress on your elbow.
- Warm-up and Cool-down: Always warm up before engaging in any activity and cool down afterward to improve mobility and reduce the risk of injury.
Don’t let tennis elbow keep you from the activities you enjoy. Call us today to schedule an appointment and start your recovery!
Health Benefits Expiring at Year’s End? Put Them to Work
If you have extended health benefits, now’s the time to take a closer look to see if you have any remaining coverage that might be expiring at the end of the year. You may be able to use them at Ability Physiotherapy & Wellness toward care that helps you move better, manage pain, and stay active.
How to Check Your Benefits
Start by reviewing your insurance portal, benefits booklet, or employer plan information. Look for:
Your Benefit-Year Dates
- Confirm your plan follows the calendar year.
Your Available Coverage
- Check how much coverage remains for physiotherapy or other eligible services, such as acupuncture or chiropractic care.
Referral Requirements
- Certain plans may require a physician’s referral before they will reimburse for physiotherapy or other services.
Family Benefits
- Review coverage for each insured family member, since individual limits may apply.
Put Your Benefits Toward Better Movement
You don’t have to be injured to benefit from services covered by your extended insurance benefits! At Ability Physiotherapy & Wellness, services such as physiotherapy, massage therapy, chiropractic care, and acupuncture can address a wide range of goals, including:
- Managing pain from osteoarthritis or other long-term conditions
- Improving overall strength, mobility, and function to help you feel better in day-to-day life
- Helping you find ways to stay active
Plan Ahead With Ability Physiotherapy & Wellness
Appointments can become harder to schedule as the end of the year approaches. Check your coverage now and book early if you have benefits you would like to use. And if you need help navigating your extended insurance, our team is happy to help.
Contact us today to schedule an appointment and take a practical step toward feeling and moving better.
Ready to Find Relief from Elbow Pain?
You don’t have to live with that nagging ache or give up your favorite daily activities. Our expert physiotherapists at Ability Physiotherapy & Wellness are here to help you rebuild your forearm strength, restore your mobility, and get back to pain-free movement. Call us today to schedule your personalized evaluation and take the first step toward lasting relief!
Game, Set, Match: Returning to Sports After Tennis Elbow
Recovering from tennis elbow requires patience and a strategic plan, especially when it comes to resuming sports. Here’s a roadmap to guide your comeback:
Phase 1
Before jumping back into your sport, ensure you’ve addressed the underlying issues with our physiotherapists. This means:
Go to Pain – Not Through Pain
You should have minimal to no pain during daily activities and prescribed therapeutic strengthening exercises. Your therapist will guide you on how to identify what is safe and what is not.
Full Range of Motion
Regain full mobility in your elbow and wrist joints, and forearm muscles.
Strength
Your grip strength and forearm muscle endurance should be sufficient for basic functional tasks.
Phase 2
Start with activities that don’t increase your pain while doing them or place excessive stress on your elbow or forearm muscles. Your therapist will give clear guidance on how to gradually increase the intensity and duration as your tolerance improves.
Sport-specific Drills
Introduce light drills that mimic movements from your sport but at a lower intensity and volume. For tennis, this might involve practicing your swing without a ball or hitting soft groundstrokes.
Listen to Your Body
Pay attention to any pain or discomfort that increases while doing the activity. If your elbow starts to ache and continues to intensify, stop the activity and contact Ability Physiotherapy & Wellness for the next steps.
Phase 3
As your elbow adapts, gradually increase the intensity and duration of your sports activities.
- Increase resistance
- Increase repetitions and sets
- Practice with game-like intensity
Game On!
Once you can perform at game-like intensity without pain, you’re ready to return to full participation.
Returning to sports after tennis elbow requires a gradual and patient approach. We’ll create a personalized program so you can safely and successfully get back in the game.
Call today!
Exercise of the Month
Shoulder Extension Side Lying
(Shoulders)
Lie on your side with a pillow supporting your head. Put a towel under your elbow with your arm bent. Rotate your arm up. Pause briefly, then return to the starting position. 3 Sets, 10 Reps (each arm). (Materials needed: floor mat, lightweight)
Spicy Creamy Mushroom Udon
For a spicy, satisfying meal, you have to try this Japanese-Korean fusion bowl! It features udon noodles tossed in a rich, creamy Gochujang Mushroom Sauce and is topped with the crispiest herb-butter-fried oyster mushrooms.
For the Crispy Oyster Mushrooms:
- 6 oz oyster mushrooms, torn into bite-sized pieces
- 1 tbsp butter
- 1 tbsp oil
- 2-3 sprigs fresh thyme
- Salt and black pepper to taste
For the Creamy Spicy Mushroom Udon:
- 2 packs udon noodles (fresh or frozen, about 14–16 oz)
- 5-6 fresh shiitake mushrooms, thinly sliced
- 1 large shallot, finely chopped
- 4 cloves garlic, minced
- 1 ½ – 2 tbsp gochujang (Korean red chili paste), adjusting to your spice preference
- 1 cup heavy cream
- ¼ – ½ cup water or chicken/vegetable broth, as needed
- Salt and black pepper to taste
- Green onions, sliced (optional, for garnish)
Make the crispy mushrooms: Heat the butter and oil in a large pan over medium-high heat. Add the oyster mushrooms and thyme, season lightly with salt and black pepper, and pan-fry for 4–5 minutes. Stir occasionally until they are golden brown and crispy around the edges. Remove from the pan and set aside.
Build the sauce: In the same pan, add the chopped shallot, minced garlic, and sliced shiitake mushrooms. Sauté over medium heat for 3–4 minutes, until the shallots soften and the mushrooms turn lightly golden.
Make it creamy and spicy: Add the gochujang and stir for about 30 seconds to toast the paste. Pour in the heavy cream and ¼ cup of your water or broth. Mix until the gochujang is fully incorporated and the sauce is smooth.
Add the udon: Place the udon noodles directly into the sauce. Turn the heat up to high and cook for 2–3 minutes, tossing constantly until the noodles separate and are completely coated in the creamy sauce. (Note: If the sauce becomes too thick, add another splash of water or broth.)
Garnish and serve: Taste the sauce and adjust the salt and black pepper if needed. Divide the noodles between two bowls and top generously with the crispy oyster mushrooms and sliced green onions.
🎾 Tennis Elbow Prevention & Recovery Checklist
Check off the steps you’re taking to protect your tendons, prevent overuse injuries, and keep your elbows and forearms pain-free!
Effective Relief for Tennis Elbow—No Surgery Required
Whether your elbow pain started from playing sports, typing at a desk, or working in the garden, you don't have to rely on injections or surgery to find relief. At Ability Physiotherapy & Wellness, we treat the root cause of your pain with hands-on techniques and targeted strengthening exercises designed just for you. Don't let a stiff elbow or weak grip slow you down—call us today to schedule your personalized evaluation!
