Easy Tips And Exercises To Overcome Tennis Elbow- Pain in the Outer Elbow
If you are experiencing pain in your outer elbow, you may have tennis elbow. This condition is also known as lateral epicondylitis, and it can be quite painful. In this blog post, we will discuss four signs that indicate that you may be suffering from tennis elbow as well as treatment and prevention tips.

Tennis elbow is pain in the outer elbow which may or may not be caused by playing tennis. Another name for tennis elbow is lateral epicondylitis, which literally means inflammation of the lateral epicondyle.
 
Here are four signs that indicate that you may be suffering from tennis elbow:

#1. You have pain or burning sensation on the bony area on the outer part of the elbow, i.e., the lateral epicondyle.

#2. Your pain radiates down to the forearm and maybe into the fingers. If the pain is long standing you may even feel it in the upper arm and cervical spine. Thus, your whole arm starts to get involved in the pain pattern. This happens because the same fascia connects the forearm and arm muscles. (Fascia is a sleeve that envelopes the muscles.) 

#3. You experience pain making as fist, bending the wrist and fingers and rotation of the forearm. Example – pouring out water from a jug into a glass or turning a doorknob.

#4. You may find it painful to even lift light weights or items in your affected hand.
 
Watch the video below for some of the exercises that can be done to manage the pain originating from tennis elbow:  

 
Six tips that can help to overcome the pain from tennis elbow are: 

#1. Use a cold pack to ease the inflammation on the elbow and involved muscles. 

#2. Take a break from the activities that trigger your pain or reduce their intensity till the pain eases off. 

#3. Maintain a good posture if you spend considerable amount of time at the desk or use a computer. Try to keep your forearms fully supported. Keep your wrists in neutral by using a mousepad with wrist support or an ergonomic mouse. This keeps the elbow and wrist in neutral and thus prevents stress on these already inflamed areas.

#4. Use a tennis elbow brace to provide support to the affected muscles. Tennis elbow braces help to stabilise the affected area, thereby reducing the pain and discomfort. Click HERE for the braces that I have used and recommend for Tennis Elbow.

#5. Check your racquet if you play racquet sports. If the racquet is loosely-strung or very stiff it can create stress the forearm muscles. If your racquet handle is too thin you will have to grip it tightly. Both these situations will make the forearm muscles work harder, leading to more pain and inflammation.

#6. An adequate warm up pre and post-exercise using the stretches shown in the video can help reduce the build-up of inflammation in the elbow. 

If you suffer from elbow pain and are not sure if the source is Tennis Elbow HERE is a free guide to "What is the source of your Elbow Pain?"
 
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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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