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 and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

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

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