Elbow pain during activity is truly annoying, whether you're focused on a deadline at your laptop or enjoying a game on the court. The condition you're referring to is perfectly correct: it's medically known as Tennis Elbow (Lateral Epicondylitis).
Although the name carries the word "tennis", in fact most sufferers of this condition do not actually develop it from playing tennis .
What Is Tennis Elbow?
Tennis elbow is an inflammation or minor injury to the tendons that connect the muscles of the forearm to the bony prominence on the outside of the elbow. These muscles function to move your wrist upward (extension) and grip.
When these muscles and tendons are used continuously in repetitive movements ( repetitive strain ), they will experience fatigue and micro-tears, which ultimately trigger pain.
Why Can This Happen in Various Activities?
This condition can affect anyone who engages in repetitive, monotonous wrist and forearm movements. Here are some of the main triggers:
1. Racquet Sports (Badminton, Padel, Tennis)
- Causes: Incorrect hitting technique (e.g., a backhand forced using wrist strength, not arm/shoulder strength), racket strings that are too tight, or an inappropriate racket grip size.
- The impact: The vibration from the impact of the racket with the shuttlecock or ball immediately spreads and puts a strain on the outer elbow tendon.
2. Office Work (Working with Computers)
- Cause: Typing or using a mouse for hours with your wrists bent too far upwards or hanging without support ( poor ergonomics ).
- The impact: The forearm muscles are constantly statically tense, causing reduced blood flow and triggering chronic inflammation.
3. Household Activities & Other Physical Work
- Cutting tree branches, painting walls, turning a screwdriver, using large scissors, or even cutting large quantities of food in the kitchen continuously.
Symptoms to Watch Out For
- Pain or a burning sensation on the outside of the elbow .
- Pain that radiates from the elbow down the forearm to the wrist.
- Weakened hand grip strength (e.g., pain when shaking hands, turning doorknobs, or holding a coffee cup).
- Elbows feel stiff, especially in the morning.
First Steps to Overcoming It
If you start to feel the above symptoms, don't ignore them or force yourself to continue your activities.
- Rest: Stop activities that trigger pain (whether playing racket or excessive typing) for a moment.
- Ice (Cold Compress): Compress the painful elbow area using ice wrapped in a cloth for 15–20 minutes, 3–4 times a day to reduce inflammation.
- Ergonomics & Assistive Devices:
- At work: Use a mouse pad with a wrist rest and adjust your chair so that your elbows form a 90-degree angle.
- When exercising: Use an elbow brace or counterforce brace to reduce the load on your tendons when you need to return to activity.
- Gentle Stretching: Gently stretch the forearm muscles once the acute pain has subsided.
Important Note: If the pain persists for more than a few weeks, gets worse, or interferes with sleep, you should consult an orthopedic specialist immediately.
Article written by Dr. Jansen, Sp.OT, Subsp.OBS (K) (Orthopedic & Traumatology Specialist, Subspecialist Consultant Shoulder & Elbow EMC Pulomas Hospital).