You Don’t Need to Play Tennis to Get Tennis Elbow

You Don’t Need to Play Tennis to Get Tennis Elbow

You’ve been diagnosed with tennis elbow... but you’ve never even picked up a racket. Sound familiar? You’re definitely not alone. In fact, less than five percent of people with tennis elbow actually got it from playing tennis.

So what is tennis elbow, really?

Tennis elbow is a common condition caused by overuse of the muscles in your forearm. Repetitive motions involving your arm, wrist, or elbow especially when you’re turning the hand outward or extending the wrist can strain these muscles over time. Think about actions like turning a screwdriver, using a paint roller, lifting grocery bags, or even typing for long hours. These seemingly harmless activities can add up and start to irritate the area just below the bend of your elbow.

Most people with tennis elbow feel pain on the outer part of the forearm, right where the muscles and tendons attach to the bony bump of the elbow. Even everyday actions, like picking up a coffee cup or brushing your teeth, can become painful. Some people also notice that their forearm feels weaker than usual.

Here’s the good news: for many people, tennis elbow gets better with just a few simple changes.

Start by paying attention to the activities that trigger your discomfort. If you can modify how you move or take regular breaks from repetitive tasks, you might find some relief fairly quickly. Athletes, tradespeople, gardeners, and even musicians can all benefit from adjusting their technique and posture. Whether you’re swinging a golf club, working in the yard, or assembling parts at a factory, how you move really matters.

Gentle care can make a big difference, too. Resting your arm, applying ice to reduce inflammation, and gently massaging the affected area can ease your symptoms. One helpful technique is called cross-friction massage, where pressure is applied in a back-and-forth motion across the sore tendon. It helps promote healing by increasing blood flow to the area.

Once the pain starts to settle down, it’s important to strengthen and stretch the muscles in your forearm. Building resilience in these muscles is key to keeping the problem from coming back.

If the pain persists or keeps flaring up, a chiropractor may be able to help by checking for misalignments in your elbow, wrist, shoulder, or even your neck. Sometimes these subtle shifts can irritate the nerves that feed into the arm, making things worse. With the right adjustments, your body may find a better balance that supports healing and comfort.

You might also hear about using an elastic band worn just below the elbow. Some doctors believe this helps by easing the strain on the tendons, though others aren’t convinced it makes a big difference. If you’re curious, talk to your provider about whether it’s worth trying for your specific case.

Tennis elbow can be frustrating, especially when it seems to come out of nowhere. But with some thoughtful changes and supportive care, most people find they can return to the activities they love pain-free.

If you're feeling unsure about your next step or want some guidance tailored to your routine, don’t hesitate to reach out to a healthcare provider who understands how the body moves and heals. Sometimes, all it takes is a little support and the right approach to get you back on track.