How to Treat Tennis Elbow: A Guide to Recovery

That sharp pain on the outside of your elbow after a long match isn't just soreness. If it persists and worsens when you grip your racquet or shake hands, you might be dealing with tennis elbow. Despite its name, this condition affects plenty of people who've never picked up a racquet. Previously, we've discussed what tennis elbow is and how it feels. Now, we'll go over strategies to prevent and treat tennis elbow.

Tennis Elbow: A Brief Summary

To sum up the previous topic, tennis elbow, or lateral epicondylitis, happens when the tendons connecting your forearm muscles to your elbow become inflamed from overuse. The repetitive motion of hitting tennis balls can trigger it, but so can typing, painting, or any activity involving repeated arm movements.

Image Credit: Bruce Blaus courtesy of the Attribution-Share Alike 4.0 International license

Prevention Strategies

An ounce of prevention is worth a pound of cure, as the old saying goes. Even with cautious measures, it's impossible to completely eliminate the possibility of tennis elbow from our lives. Still, it's worth taking preventative measures to at the very least minimize pain and avoid potentially chronic conditions.

Check your equipment. A racquet that's too heavy, has the wrong grip size, or is strung too tightly can strain your arm. Visit Tennis Express or your local tennis specialty store in person to get properly fitted equipment. Consider:

• Using a lighter racquet with a larger sweet spot
• Stringing your racquet at a lower tension
• Switching to softer strings
• Finding a cushioned grip that fits your hand perfectly

Natural gut tennis strings may be more expensive than poly strings and can't generate as much spin, but they're much easier on your arms and feel amazing to hit with. Multifilament or synthetic gut strings are also great alternatives at a lower price point. 

Warm up properly before playing. Spend 5-10 minutes doing arm circles, wrist rotations, and gentle stretches.

Build strength gradually. Don't jump from playing once a month to daily matches. Increase your playing time by no more than 10% each week.

Focus on proper form. Proper technique can go a long way to minimizing injury. Maintain a firm grip, but not so tight that your joints lock up. Some grip styles like the Western grip are also more prone to causing injury, so consider using a more arm-friendly grip such as the Eastern during practice.

What to Do for Tennis Elbow: First Steps

When you first notice symptoms, quick action can prevent the condition from worsening. Here's what to do for tennis elbow right away:

Rest your arm immediately. Stop the activity causing pain. This might mean taking a break from tennis for several days or weeks. Yes, it's frustrating, but pushing through the pain will only extend your recovery time.

Apply ice to reduce inflammation. Use an ice pack on the painful area for 15-20 minutes, three to four times daily. Always wrap ice in a thin towel to protect your skin.

Try over-the-counter pain relief. Ibuprofen or naproxen can help reduce both pain and inflammation. Follow the package directions and consult your doctor if you need to take them for more than a few days. Remember that just because you can no longer feel the pain, it doesn't mean that your arm is free from risk for further injury. Pain meds can provide relief, but you still need to treat your arm with care. 

How to Heal Tennis Elbow: Treatment Options

Recovery from tennis elbow typically takes several weeks to months, depending on severity. Here's how to heal tennis elbow effectively:

Conservative Treatment

Most cases respond well to non-surgical approaches:

Physical therapy exercises strengthen the muscles around your elbow and improve flexibility. Simple exercises include:

• Wrist flexor stretches: Extend your arm with palm facing down, then gently pull your fingers back with your other hand
• Eccentric strengthening: Slowly lower a light weight with your wrist extended
• Grip strengthening: Squeeze a tennis ball or stress ball for 5 seconds, then release

Compression and support can provide relief during daily activities. A tennis elbow brace or strap worn just below the elbow takes pressure off the injured tendon. 

Modify your technique if tennis caused your injury. Poor form, especially on backhands, often contributes to tennis elbow. Consider taking a lesson to evaluate your stroke mechanics.

When to See a Doctor

If conservative treatment doesn't work after 6-12 weeks, it may be time to get help from a medical professional. Seek medical attention if:

• Pain persists despite two weeks of rest and home treatment
• You can't carry out daily activities due to elbow pain
• The elbow appears deformed or severely swollen
• You experience numbness or tingling in your arm

Medical treatments can include the following procedures:

Corticosteroid injections can provide temporary relief, though they don't address the underlying problem. Some doctors now prefer platelet-rich plasma (PRP) injections, which may promote healing.

Image Credit: Dr. Harry Gouvas courtesy of the Attribution-Share Alike 3.0 International license

Physical therapy from a professional can include ultrasound, electrical stimulation, or other modalities alongside targeted exercises.

Surgery is rarely needed but might be considered if symptoms persist after a year of conservative and/or other medical treatments.

The Road Back to Tennis

Recovery requires patience. Many players try to return too quickly and end up prolonging their injury. Listen to your body and ease back into activities gradually.

During recovery, stay active with exercises that don't aggravate your elbow. Walking, jogging, or lower body workouts can maintain your fitness without stressing the injured area.

When you're ready to return to the court:

1. Start with gentle hitting against a wall for 10-15 minutes
2. Progress to easy rallying with a partner
3. Gradually increase intensity and duration
4. Stop immediately if pain returns

Consider using a two-handed backhand temporarily, even if you typically use one hand. This distributes force across both arms and reduces stress on the healing elbow.

Final Thoughts

Tennis elbow can sideline you for weeks or months, but proper treatment leads to full recovery for most players. The key is addressing it early and being patient with the healing process. What to do for tennis elbow starts with rest and ice, but long-term success comes from strengthening exercises, technique improvements, and smart equipment choices.

Remember, the goal isn't just to eliminate pain but to return to tennis stronger and more resilient than before. With the right approach, you'll be back on the court playing the game you love.