Understanding Tennis Elbow — Causes, Muscles Involved, and How to Heal Naturally

Even if you’ve never picked up a tennis racket, you can still get tennis elbow! It’s one of the most common arm injuries, especially for people who use their hands and wrists a lot — like typing, lifting, gardening, or doing repetitive manual work.

What Is Tennis Elbow?

Tennis elbow (or lateral epicondylitis) happens when the tendons on the outside of your elbow become irritated or inflamed. These tendons connect your forearm muscles to the bone, and overuse or repetitive movement can cause small tears that lead to pain and stiffness.

You’ll usually feel discomfort or a burning sensation on the outer side of your elbow — especially when gripping, lifting, or twisting objects like a kettle, jar, or door handle.

Muscles Involved

Several forearm muscles are connected to the area affected by tennis elbow, including:

• Extensor carpi radialis brevis – the most commonly irritated muscle‍
  
• Extensor digitorum – helps extend your fingers
• Extensor carpi radialis longus – assists with wrist extension and stability

‍‍All of these muscles attach to the bony bump on the outside of your elbow (the lateral epicondyle). When they’re overworked, they pull on that area and cause pain.

Ice or Heat — Which Helps More?

Both can help, but at different stages:

• Ice is best for the early stages (first few days or after flare-ups). It reduces swelling and numbs pain. Apply for 10–15 minutes, 2–3 times a day.
  
• Heat works better once inflammation settles. It helps relax tight muscles and improves blood flow for healing. Try a warm compress or heat pack for 15–20 minutes.

Sleeping Tips

If you find your elbow sore at night:

• Use a pillow to support your arm — either hug one to keep the elbow slightly bent or place one under your arm to avoid pressure.
  
• Avoid sleeping with your arm bent tightly or tucked under your body. Keeping it gently straight helps relieve strain.

Gentle Stretches & Self-Care

A few simple stretches can really help recovery:

‍Wrist Extensor Stretch – Extend your arm straight, palm facing down. Use your other hand to gently bend the wrist down until you feel a stretch on the top of your forearm. Hold for 20–30 seconds.

‍Wrist Flexor Stretch – Extend your arm straight, palm facing up. Gently bend your wrist down with the other hand to stretch the underside of your forearm.

Massage – Lightly massaging the forearm muscles can improve circulation and ease tightness. Using massage oil or cream, work along the muscles from wrist to elbow with gentle pressure.

How Massage Can Help

Massage therapy can speed up recovery by:

1. Releasing tight forearm muscles

2. Improving blood flow to damaged tissue

3. Reducing pain and promoting healing

Your therapist may also show you exercises and techniques to prevent future flare-ups — especially if your job or hobbies involve repetitive movements.

Final Thoughts

Tennis elbow is common — and very treatable. With rest, gentle stretching, and the right self-care, most people recover fully. If your pain lingers, professional treatments like massage therapy or physiotherapy can help speed up healing and prevent it from coming back.

Listen to your body, take it easy, and let those tired tendons recover.