5 tips for a tennis elbow or tennis arm

A tennis elbow (also called “tennisarm” or “tenniselleboog”) is a very common complaint. The medical term for a tennis elbow is lateral epicondylitis. A tennis elbow is an inflammation of the tendon on the outside of the elbow. This tendon is connected to the wrist and finger extensors. When this tendon becomes overloaded, an inflammation can occur at the place where the tendon attaches to the bone.

Tip 1: Are you sure it is a tennis elbow?

First of all, it is important to establish that the symptoms you are experiencing are actually caused by a tennis elbow. The best way to confirm this is by making an appointment with your general practitioner or a physiotherapist. You can also perform a simple self-test: Place your forearm flat on a table and press your hand downwards. Use the palm of your other hand to apply counter-pressure. If you feel strong pain or a sharp pain in the elbow and/or forearm, there is a good chance that the muscles involved in a tennis elbow are causing your complaints.

Tip 2: Give your arm rest and time to heal

Do not stop moving your elbow completely. If you do, the arm may stiffen. Instead, continue to use your arm gently. Avoid activities that strain the muscles and tendons you use to extend your wrist and fingers. Think of lifting heavy objects, sports, or repetitive movements done many times throughout the day. Try to avoid these as much as possible, or reduce them as much as you can. Once your symptoms decrease, you can gradually resume these activities.

Tip 3: Do exercises for your elbow

By performing simple stretching and mobility exercises yourself, you can initiate the recovery process of your elbow injury.

Exercise 1

Keep your arm at your side and press your elbow against your torso, with your thumb pointing outwards. Then bend and extend your elbow. Repeat this exercise 10 times.

Exercise 2

Keep your arm at your side and press your elbow against your torso. Your forearm is at a right angle to your upper arm. Rotate your hand palm-up and palm-down without moving your elbow away from your side. Repeat this exercise 10 times.

Exercise 3

Keep your arm at your side and press your elbow against your torso, with your thumb pointing outwards. Rotate your forearm inward and outward so that your upper arm rotates along. Repeat this exercise 10 times.

Exercise 4

Extend your arm forward (knuckles pointing up) and gently push your wrist downward using your other hand until your wrist reaches its maximum stretch. Repeat this 3 times per day for 10 × 10 seconds.

It is important that the muscles and tendons being stretched are completely relaxed. You should never feel pain at the elbow itself during the stretch. A tennis elbow can best be treated with stretching and mobility exercises combined with an elbow brace or elbow bandage.

Tip 4: Don’t continue when you have symptoms

We advise you not to wait too long when you experience early symptoms. Ignoring the symptoms may only worsen the irritation. If you feel that your complaints are not going away or even getting worse it is best to contact your GP or physiotherapist.

Tip 5: Support your elbow with a brace

Another tool to support your elbow is a brace. The brace applies compression to the muscle and tendon attachment, reducing tension and load. Keep in mind that an elbow brace is a temporary solution, but in the initial phase it can certainly provide more rest and therefore less pain. If you tighten the strap too much, you may pinch your arm so be careful.

Below are some braces you may consider: