The name can be confusing. Most people with tennis elbow have never picked up a racket. Instead, the pain on the outside of your elbow might have crept in after weeks of typing, gripping a mouse, carrying heavy bags or a weekend of gardening. The good news is that tennis elbow usually settles, and there is a lot you can do to help it along.

What tennis elbow is

Tennis elbow affects the tendon that attaches the muscles on the back of your forearm to the bony point on the outside of your elbow. These muscles help you grip, lift your wrist and straighten your fingers, so they are working every time you hold, type or carry something.

When this tendon is loaded more than it can comfortably handle, it can become sensitive and sore. Pain is usually felt on the outside of the elbow and sometimes spreads down the forearm. It is often worse when gripping, lifting with your palm facing down or shaking hands.

It is most common between the ages of 35 and 55.

Why gripping and typing can load the tendon

You might not think of typing or using a mouse as hard work for your elbow. But every click and keystroke uses those forearm muscles, and gripping a mouse for hours keeps them working. Carrying bags by the handles, using tools, lifting a kettle and opening jars all add to the load.

Over time, if the tendon does not get enough chance to recover, it can become sore.

What to expect

Tennis elbow usually improves, though it can take time. Most people find it settles within a year, and many feel much better sooner. Easing the load while keeping the tendon gently working tends to help most.

If you have been given advice or exercises by a physiotherapist or your GP, keep following that.

Easing the load

Small changes can make everyday tasks lighter on your elbow:

• Lift with your palm facing up rather than down where you can.
• Use both hands for heavier things, like a full kettle or shopping.
• Loosen your grip on your mouse, pen and phone.
• Carry bags over your forearm or shoulder rather than gripping the handles.
• Keep your mouse close, so your forearm rests on the desk.
• Take short breaks from typing and gripping tasks.

VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause during focused work.

Keeping the tendon working

Complete rest can leave tendons less ready for everyday tasks, so the pain often returns as soon as you start using your arm again. Gentle movement and gradual strengthening help the tendon get stronger. Something to try a few times a day:

• Slowly bend and straighten your elbow.
• Turn your palm up, then down.
• Make a gentle fist, then spread your fingers wide.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building strength gradually

Strength work helps the tendon cope with more. Something to try three or four times a week:

• Holds. Rest your forearm on a table, palm down, with your hand over the edge. Lift your hand slightly against a light weight, like a tin, and hold for 30 to 45 seconds.
• Slow lowering. Use your other hand to help lift your wrist up, then lower it slowly on its own over about three seconds.
• Towel twists. Hold a rolled towel in both hands and slowly twist it, as if wringing it out.

Start light and build up over weeks. A mild ache during exercise that settles by the next day is usually fine. If your elbow is sorer the following morning, ease back a little.

Using a strap

An elbow strap, worn just below the elbow, can ease pain during some activities. It is best used for short periods, like a busy day, rather than all the time.

When to get it checked

If you notice numbness or tingling in your hand or fingers, it is worth speaking to your GP.

Your VIDA pain check-in can help you notice how your elbow improves over time.

What to take away

• Tennis elbow usually improves, though it can take time.
• Typing, gripping and carrying can all load the tendon.
• Lift with your palm facing up and loosen your grip where you can.
• Keep the tendon working with gentle movement and gradual strengthening.
• Use a strap for short periods if it helps.

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