Effective Tennis Elbow Treatment and Recovery

Tennis Elbow, or Lateral Epicondylitis, is a common overuse injury that causes pain and tenderness on the outer part of the elbow. It occurs due to repetitive stress on the forearm tendons, and can lead to inflammation. This condition is often seen in athletes, manual labourers, and office workers who engage in repetitive gripping or wrist movements. If you’re experiencing persistent elbow pain, it’s essential to address it early with effective treatment strategies. At Blueprint Physio and Performance in Sydney, we have extensive experience managing Tennis Elbow treatment, helping you recover and prevent future flare-ups. Here is a simple guide to help manage the issue if you are experiencing Tennis Elbow.

1. Managing Activity Load and Taking Breaks

One of the best ways to treat Tennis Elbow is by managing how much strain you put on your arm. Activities that involve repetitive gripping—like tennis, using tools, or prolonged typing—can worsen symptoms. Instead of pushing through pain, try these strategies:

• Take regular breaks – Divide tasks into shorter periods with rest intervals.
  

• Modify your grip – Use larger handles or padded grips to reduce strain on your forearm.
  

• Temporarily avoid painful movements – If an activity causes discomfort, adjust your technique or seek professional guidance from a physiotherapist.
  

By optimising your activity levels, you allow your elbow tendons to heal while staying active.

2. Strengthening Exercises for Tennis Elbow

Building strength in your forearm muscles is key to reducing pain and preventing Tennis Elbow from recurring. Specific exercises target the wrist extensors, which support your elbow and wrist movements. Some of the best Tennis Elbow exercises include:

• Slow wrist lifts – Using a light dumbbell, gently lift and lower your wrist to build muscle endurance.
  

• Isometric holds – Holding a resistance band or light weight steady helps reduce pain and improve strength.
  

• Grip strengthening – Squeezing a stress ball or grip trainer can improve overall forearm stability.

Gradually increasing resistance and performing these exercises consistently will aid in long-term recovery.

3. Can a Tennis Elbow Brace Help?

A Tennis Elbow brace, also known as a counterforce brace, can be a useful tool for pain relief. It helps reduce strain on the affected tendons, providing support and allowing you to continue daily activities with less discomfort. While a brace won’t cure Tennis Elbow on its own, it works well alongside physiotherapy and strengthening exercises. They don't have to be the super expensive kind either, just a brace from your local chemist will do!

Expert Tennis Elbow Treatment in Sydney | Blueprint Physio and Performance

If you’re struggling with Tennis Elbow, don’t let it limit your lifestyle. At Blueprint Physio and Performance in Sydney, we provide expert Tennis Elbow physiotherapy, personalised treatment plans, and hands-on therapy to help you recover faster.

Book an appointment today to get back to pain-free movement and optimal performance!