Pain in Your Elbow and Forearm? Here’s How to Find Relief

By Frank Kenny, BSc (Hons) Physio, MSc Sports Physio, CPSEM Level 2 Sports Physio

If lifting a kettle, turning a doorknob, or simply shaking hands leads to elbow pain, you might be experiencing the hallmark symptoms of this common injury. This guide is designed to help you understand why your elbow hurts, recognise the symptoms, and explore effective strategies for relief and recovery. Lateral epicondylitis, widely known as tennis elbow, is not exclusive to athletes. It's a condition that can affect anyone who engages in activities that put repetitive strain on the forearm muscles.

Understanding Lateral Epicondylitis 

At its core, lateral epicondylitis is caused by overuse or strain of the forearm muscles, leading to pain and tenderness around the elbow's outer part. It's the result of tiny tears in the tendons that attach these muscles to the bone, exacerbated by repetitive motions or heavy lifting. 

 
Signs You Might Have Tennis Elbow 

Do you feel pain when lifting a kettle, opening a jar, or carrying groceries? 
Discomfort with handshakes or gripping objects: Is shaking hands or gripping your toothbrush uncomfortable? 
Does it hurt to touch or press on the area around your elbow's outer side? 
Are you finding it increasingly difficult to hold onto items without discomfort? 

Managing Pain at Home 


Rest: Give your elbow a break from activities that worsen the pain. It's not about complete inactivity but avoiding movements that trigger discomfort. 

Ice Therapy: Applying ice to the affected area for 15-20 minutes several times a day can help reduce swelling and alleviate pain. 

Stretch and Strengthen: Gentle exercises can support recovery. Begin with pain-free stretches for the wrist and forearm, gradually introducing strengthening exercises as your pain allows. 

Ergonomic Adjustments: Look at your workspace and daily habits. Simple changes, like using an ergonomic mouse or adjusting your chair height, can make a significant difference. 

 
When to Seek Professional Help 
 
While many find some relief with at-home care, often cases of lateral epicondylitis require professional intervention. Here's how it can help: 
 
Manual Therapy: Techniques like massage, joint mobilisations, and specific tendon massages can provide significant relief and facilitate healing. 

Customised Exercise Programs: A physiotherapist can design a program tailored to your pain level and recovery goals, focusing on exercises that strengthen without overloading the tendon. 

Advanced Therapies: Cryotherapy, and the use of braces or taping can support the healing process, offering pain relief and functional improvement. 

Guidance on Activity Modification: Professionals can advise on modifying your activities and sports to prevent re-injury, ensuring a smooth and gradual return to your normal routine. 

The Path to Recovery 

Recovery from lateral epicondylitis is a gradual process, often requiring a blend of rest, targeted exercises, and possibly professional treatment. The journey involves: 

Phase 1: Starting with basic stretches and isometric exercises to alleviate pain and build tendon strength. 

Phase 2: Gradually increasing the intensity of exercises, introducing movements that further strengthen the forearm and wrist. 

Phase 3: Focusing on exercises that restore full strength and flexibility, preparing you for a return to all regular activities. 
 

Patience is key in managing lateral epicondylitis. Recovery times vary, and it's crucial to listen to your body, avoiding activities that trigger pain while progressively strengthening the affected area. With the right approach, you can overcome tennis elbow and return to pain-free living. 

Remember, understanding your condition and taking proactive steps are the first moves toward healing. If elbow pain is impacting your daily life, consider reaching out for a professional assessment and personalised treatment plan. Your health and well-being are paramount, and with the right care, you can get back to enjoying your life without elbow pain holding you back. 

What to do next…

At Rehab Rooms we believe that successful treatment is down to accurate diagnosis and assessment, which leads to successful treatment outcomes. With this in mind…why not book online by clicking here or call us at 01 4310 5634 to schedule a time that works for you.