I think I’m getting tennis elbow – can I book in a session?

This was the message I received from a long-time client now living overseas. They’d noticed a dull ache around the outside of their elbow, not just from the occasional tennis game but especially after working long hours on the laptop. What I loved was their proactive approach – catching it early, rather than waiting for it to become a constant, sharp annoyance.

We jumped on a call, after confirming it was indeed tennis elbow, I could guide them through key signs to look out for, movements to avoid (like repeated gripping or wrist extension), and simple ways to get some immediate relief – even from the other side of the world.

Tennis elbow, or lateral epicondylitis, isn’t just a problem for tennis players. It’s incredibly common among desk workers, gym-goers, DIY-ers, and anyone doing repetitive hand or arm activity. Through our telehealth session, we talked through what likely triggered the pain, what might be making it worse, and how to start easing the strain at home.

What is Tennis Elbow?

Tennis elbow is the common name for lateral epicondylitis – a tendinopathy or pain on the outside of the elbow, where the forearm muscles attach to the elbow joint via the forearm extensor tendon. It’s usually caused by overuse or strain, particularly from repetitive gripping, lifting, or typing.

This can be an acute injury or a chronic injury (longer than 3 months duration) so if it's been a niggling persistent pain, it's best to get it looked at as the elbow is a joint that often gets ignored until it's quite sore!

Despite the name, you don’t have to play tennis to get it. As we mentioned above, it's very common in desk workers or in overuse injuries. Workplace ergonomics plays a big role in managing tennis elbow pain, as well as good wrist mechanics - if thats holding a hammer or lifting weights.

What isn’t Tennis Elbow?

Just because the pain’s on the outside of your elbow doesn’t always mean it is tennis elbow. I’ve seen plenty of clients who book in thinking they’ve got it, only to find the true cause lies elsewhere. That’s why a proper assessment can be so helpful – especially if the pain doesn’t line up with overuse or grip-heavy activity.

Other common causes of outer elbow pain can include:

• Referred pain from the neck or upper back – often linked to posture or past injuries

• Shoulder instability or rotator cuff issues – which can overload the elbow

• Radial nerve irritation – a nerve that runs near the outer elbow and can mimic tennis elbow symptoms

• Upper arm or tricep trigger points – these can refer pain down toward the elbow

• Elbow joint arthritis – particularly if the pain is deeper and more achy than sharp

• Wrist and hand injuries - sometimes these can refer up the forearm, they are similar muscles, just the lower attachment point.

If in doubt, we can work through a few tests (even over telehealth) to help narrow it down.

Common Causes of Tennis Elbow 

• Tennis or heavy grip sports - no surprises here!

• Prolonged computer work – poor desk posture or repetitive mouse use

• Manual labour – repetitive hammering, screwing, or lifting

• Gym exercises – especially if technique isn’t right

• Carrying bags/luggage – particularly with extended or bent elbows

• DIY or gardening – sustained gripping and twisting movements

Early Signs to Look Out For

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• A dull ache or sharp pain on the outside of your elbow

• Pain that worsens when gripping or lifting – e.g. lifting a kettle, saucepan, a dumbbell, or even shaking hands

• Discomfort with wrist movement, especially when extending your wrist back - like opening a jar or a doorknob

• Tenderness around the bony part of the outer elbow

• Morning stiffness or tightness in the forearm

What Makes Tennis Elbow Worse?

• Ignoring it. Continuing to push through can prolong recovery, we need to look at the reasons why it has come on and fix those postures/positions and do some targeted strengthening exercises to help the healing of the elbow.

• Poor ergonomics. A low keyboard, unsupported wrists, or the wrong chair height or desk height can load the forearms unnecessarily.

• Repetitive loading. Continued gripping, lifting, or twisting without correction can keep affecting the injury

Quick Relief Tips You Can Try at Home

• Forearm massage using your opposite hand or a massage ball into the outside forearm muscles

• Stretching the wrist flexors and extensors gently (avoiding sharp pain)

• Wearing a tennis elbow brace to reduce strain during activity

• Correcting your workstation – consider sending in a photo for an ergonomic check-up

• Modify activities to avoid lifting with the wrist extended, or lowering the weight load

How Osteopathy Can Help – Even via Telehealth

You’d be surprised how much we can cover in a video session. Through telehealth, I can:

• Assess your range of motion and pain triggers

• Identify contributing habits (e.g. typing posture, exercise technique)

• Teach you self-release techniques and gentle rehab exercises

• Guide you through workstation modifications

• Help you plan activity pacing so the area has time to heal

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FAQ About Tennis Elbow

Is tennis elbow the same as golfer’s elbow?

No – tennis elbow affects the outside of the elbow (lateral epicondyle), while golfer’s elbow affects the inside (medial epicondyle). Both are overuse injuries but impact different muscle groups.

Can I treat tennis elbow at home?

 Yes, especially in the early stages. Using a tennis elbow brace, gentle stretching, and activity modification can help. However, it’s best to be guided by a professional to avoid worsening it.

How long does it take for tennis elbow to heal?

Recovery time varies. Mild cases may improve within a few weeks, while more persistent pain can take a few months. Early treatment typically leads to faster outcomes.

Do I need to stop exercising?

Not necessarily. You may need to modify or temporarily avoid certain movements, especially those that aggravate symptoms (e.g. heavy gripping). We can help you find safe alternatives.

Can you diagnose tennis elbow through telehealth?

Absolutely. While hands-on treatment can be helpful, most cases of tennis elbow can be accurately assessed and managed through guided movement tests and a detailed case history.

What are the first signs you're getting “tennis elbow”?

The first sign of tennis elbow is pain or discomfort around your elbow joint, on the outside of the arm. This might get a bit difficult with daily tasks like getting dressed, lifting a kettle or saucepan or typing on a computer. Burwood Osteopathy can assess, diagnose and treat your elbow pain in your appointment.

I don't play tennis, why is this happening?

This is an overuse or repetitive strain type injury. Its name comes from a backhand grip in tennis, but a lot of the time it can come from gripping tasks like using a hammer, or repetitive tasks like using a keyboard on a laptop or poor workplace setup. Tennis elbow is an injury that may linger for a few months if left untreated. Your Burwood Osteopaths will look into the reasons why this is affecting you, and what we need to change to decrease the discomfort of pain in your arm.

Would you only feel discomfort in one arm?

Yes and no, this may start in one arm particularly if its one handed tasks like using tools, however if its due to our desk ergonomics, then it may start to affect the other arm.

What makes tennis elbow worse?

Tennis elbow can be worse by leaving it untreated. We tend to ignore our elbows until we notice the pain and discomfort has been around for a lot longer than we realised! Ergonomics are the biggest thing. We work for long hours with limited movement during the day, so addressing chair and desk height as well as keyboard and mouse position is integral for helping your tennis elbow heal more effectively, and if this is coming from other reasons, your Burwood Osteopath will understand why its happening and what we need to adjust ergonomically to help this from recurring, whilst also strengthening to help this heal.

Can I still use my arm?

Yes you can, with adjustments. We want to modify or avoid pain causing activities. An example of this is at the gym, we can do exercises on our forearms rather than on our wrists. You can also look into a tennis elbow brace that can be very helpful for managing your pain, and allowing the tendon of the elbow to heal.

What treatments are available for tennis elbow?

Osteopathy manual therapy for tennis elbow includes massage, joint articulation, stretching, dry needling, exercise rehabilitation. Your Burwood Osteopath will also look at your shoulders, neck and wrist to understand why your elbow is taking so much load and force.

How long does this take to heal?

This injury, if addressed early, may take up to 3 months to heal, but can last for up to 6 months or a year depending on when you sought treatment. We just use our arms so much that learning to adjust to different lifting techniques, as well as strengthening your arms and hands will go a long way in helping this injury to heal. If your occupation requires you to use your elbow this may take longer for you to heal, however osteopathy treatment is very helpful in decreasing your pain and discomfort, and giving you modifications and tools to help you progress.

How can I prevent this from happening?

The best way to prevent this is to take breaks over the day and address your ergonomics. If you are a trade or office worker, changing positions frequently will help decrease elbow pain. You can massage your forearm, as well as apply heat and stretching to your arm muscles. Your Burwood Osteopath will give you more tailored approach for your specific situation to help decrease the pain and recurrence of your symptoms.