• Age Group:
  • Most common in individuals aged 40-50.
• Occupations Requiring Repetitive Arm Use:
  • Chefs, construction workers, movers, homemakers who frequently cook, office workers who use keyboards extensively, etc.
• Athletes Who Rely on Forearm Strength:
  • Badminton players, golfers, table tennis players, etc.

Factors Leading to Tennis Elbow

Overuse of Wrist and Forearm:

• Repetitive strain from activities like cooking (using a wok or chopping vegetables) or sports training can cause micro-tears in the tendons and periosteum.

Direct Trauma to the Elbow:

• Injuries to the outer elbow can inflame the wrist tendons, leading to tennis elbow.

Lack of Forearm Flexibility or Strength:

• Overexertion when lifting heavy objects without adequate forearm strength can increase the risk.

Age-Related Degeneration:

• Older adults are more prone to tendon injuries due to natural wear and tear.

Spinal or Upper Limb Joint Misalignment:

• Compression of surrounding nerves due to misalignment in the spine or upper limb joints can also contribute to tennis elbow.

Symptoms of Tennis Elbow

• Pain and tenderness on the outer side of the elbow.
• Weakness in the forearm and difficulty gripping objects.
• Pain that worsens with activities involving wrist or forearm movement.

Treatment Methods for Tennis Elbow

• Physiotherapy:
  • A physiotherapist may use professional ultrasound therapy or electrical muscle stimulation to reduce inflammation and promote healing.
• Medication:
  • For severe cases, painkillers can provide temporary relief. However, medication alone cannot cure tennis elbow. It is essential to consult a doctor for a comprehensive treatment plan.
• Exercise Therapy:
  • Perform gentle, targeted exercises to improve flexibility and strength in the muscles surrounding the elbow tendons, reducing the risk of recurrence.

Preventive Measures for Tennis Elbow

• Correct Work Posture:
  • Avoid repetitive motions for extended periods. Take regular breaks to rest and stretch.
• Proper Sports Technique:
  • Athletes should maintain correct posture and limit training duration to avoid overuse injuries.
• Avoid Heavy Lifting:
  • Use a cart or suitcase instead of carrying heavy objects by hand. When lifting, ensure proper wrist and elbow alignment.
• Seek Early Treatment:
  • If you experience elbow discomfort, consult a physiotherapist promptly. Early intervention can prevent the condition from worsening and reduce treatment time.

Common Questions About Tennis Elbow

1. 1. What is the Difference Between Tennis Elbow and Golfer’s Elbow?
      • Tennis Elbow (Lateral Epicondylitis):
        1. Caused by overuse of the extensor muscles of the wrist.
        2. Pain and tenderness are felt on the outer side of the elbow.
      • Golfer’s Elbow (Medial Epicondylitis):
        1. Caused by overuse of the flexor muscles of the wrist.
        2. Pain and tenderness are felt on the inner side of the elbow.
   2. Does Elbow Pain Always Mean Tennis Elbow?
      • Answer: No, elbow pain can result from various conditions, including golfer’s elbow, radial tunnel syndrome, cubital tunnel syndrome, or cervical spine issues. Each patient’s underlying cause may differ, requiring tailored treatment.
   3. Why Do I Have Tennis Elbow Even Though I Don’t Play Tennis?
      • Answer: Tennis elbow, or lateral epicondylitis, is caused by overuse of the wrist extensor muscles. While tennis players are at high risk, other individuals who engage in repetitive forearm or wrist movements—such as squash players, badminton players, baseball players, homemakers, or those who frequently lift heavy objects—are also susceptible.

Exercises to Relieve Tennis Elbow Pain

1. Wrist Resistance Exercise
   • Steps:
     1. Sit on a chair with your elbow close to your body and bent at 90 degrees.
     2. Hold a water bottle or light weight with your palm facing downward.
     3. Use your other hand to gently support your forearm.
     4. Slowly lift your wrist upward, then lower it back down.
   • Focus: Keep a firm grip on the bottle to engage the muscles on the outer side of your forearm.
   • Repetition: 10 lifts per set, 3 sets.
2. Wrist Stretch Exercise
   • Steps:
     1. Raise your arm to shoulder height (90 degrees) with your elbow straight and palm facing downward.
     2. Use your other hand to gently press down on the back of your hand, stretching your wrist downward.
     3. Hold the stretch for 30 seconds.
   • Focus: You should feel a stretch in your forearm muscles.
   • Repetition: 3 sets.
3. Wrist Extensor Tendon Massage
   • Steps:
     1. Use your fingers to locate the wrist extensor tendons on the outer side of your forearm.
     2. Apply gentle pressure and massage in circular motions.
   • Duration: 30 seconds per session, 3 sets.