Tennis elbow, or lateral epicondylitis, occurs when the tendons on the outside of the elbow become irritated through repeated use or sustained load. Despite the name, it’s more commonly linked to everyday activities such as typing, mouse use and gripping, especially when these are repeated for long periods without variation.

At work, small habits around hand position, gripping and desk setup can quietly increase strain on the forearm muscles and tendons. Understanding these patterns helps reduce irritation and support more comfortable working days.

How tennis elbow affects comfort at work

When the tendons on the outside of the elbow are sensitive, certain work patterns can increase load and aggravate symptoms.

Common contributors include:

• Repetitive mouse or keyboard use
Sustained wrist extension and finger activity increase tension through the forearm tendons.

• Working with the wrist held up or bent
A keyboard or mouse that is too high encourages wrist extension, increasing tendon strain.

• Gripping tools or devices tightly
Holding the mouse, pen or phone with excessive grip increases load at the elbow.

• Limited movement variety
Long periods in one hand position reduce circulation and increase tendon sensitivity.

These factors often lead to aching, sharp pain or reduced grip strength as the day goes on.

How to reduce strain and support elbow comfort at work

Tennis elbow often responds well to reducing repetitive load, improving wrist position, and introducing gentle variation into the working day.

1. Optimise mouse and keyboard position

Keep the mouse and keyboard at a height that allows the wrist to stay relatively neutral rather than bent upwards.
A softer mouse grip and relaxed fingers reduce unnecessary tendon strain.

2. Support the forearm

Resting part of the forearm on the desk or armrest can offload the elbow and reduce fatigue.
Avoid resting directly on the elbow itself.

3. Reduce sustained gripping

Choose a mouse that fits the hand comfortably and doesn’t require constant gripping.
Switch hands for light tasks where possible to share the load.

4. Use gentle, comfortable movement

Light movement helps maintain circulation without overloading the tendon, such as:

• Wrist flexion and extension within a comfortable range
• Forearm rotations (palm up and down)
• Finger opening and closing to reduce tension

Movements should feel easy and stop short of pain.

5. Break up repetitive tasks

Change hand position or take brief posture breaks every 20–30 minutes.
Short, frequent breaks are often more effective than longer, infrequent rests.

Final thoughts

Tennis elbow is often driven by small, repeated loads rather than one single cause. By adjusting mouse and keyboard setup, reducing gripping effort and introducing gentle movement and variation, many people can significantly reduce irritation and improve comfort during the working day.

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