Tennis elbow: symptoms, everyday activity and treatment choices
Updated: Oct 15
By Andy Duckmanton, BOst (Hons), GOsC registered osteopath.
Editorial update: 15 October 2026.
Tennis elbow usually causes pain and tenderness on the outside of the elbow, particularly with gripping, lifting or wrist movements. It can interfere with work, hobbies and sleep. Recovery varies; some problems settle relatively quickly, while others last many months.
What may be contributing?
The wrist extensor tendons attach near the outside of the elbow. A change in their workload can be relevant: more decorating, gardening, tool use, carrying or racquet sport, for example. Sometimes there is no clear trigger.
The term tendinopathy describes a painful tendon problem. Persistent tendon pain is not adequately explained by tight muscles or inflammation alone. An uncomfortable workstation may aggravate symptoms, but one posture does not prove the cause.
Tennis elbow, golfer’s elbow or a nerve problem?
Golfer’s elbow affects the tendon attachment on the inside of the elbow. Joint problems and nerve irritation can cause similar pain. Numbness, tingling or loss of hand strength need attention and should not automatically be labelled tennis elbow.
Seek urgent assessment for severe pain and difficulty moving the arm, an injury with a snap or altered shape, or arm numbness. A hot swollen area with fever or feeling unwell also needs urgent medical advice. Our arm and hand guide gives the medical-help routes.
Making everyday tasks more manageable
Reduce or adapt the activities that repeatedly provoke symptoms while keeping the elbow moving comfortably.
Split heavy shopping into smaller loads, use both hands for a pan, or bring an object closer before lifting.
Try a looser grip or a different handle if it makes the task easier. Alternate repetitive jobs with a less demanding activity.
When comfortable, lifting with the palm or thumb facing upwards may be easier than lifting palm-down.
A forearm strap or wrist support may help some people during particular tasks. Ask about fitting; stop using it if it causes numbness or more pain.
A pharmacist can advise about suitable pain relief, including whether a gel is appropriate for your health and medicines. Follow the product instructions.
Exercise and returning to activity
Rehabilitation may include gradually increasing wrist and forearm strength. The starting load and progression should reflect your symptoms and the work or sport you want to return to. A generic exercise list is not a substitute for assessment when the diagnosis is uncertain.
Agree how much discomfort is acceptable and what to do if pain remains worse afterwards. Change one part of the workload at a time, such as duration or weight, and review your response. Complete rest for a prolonged period is not usually the goal.
Track something meaningful: carrying a kettle, using a mouse, opening a jar or the amount of a hobby you can manage. Improvement may take weeks to become clear.
Treatment choices and review
See your GP if symptoms remain after at least two weeks of self-care, or sooner if they are worsening. Physiotherapy or an NHS musculoskeletal service may help with rehabilitation.
Steroid injections may give short-term relief but have disadvantages, including poorer longer-term results in some studies. They are not an automatic next step. Surgery is reserved for selected persistent cases after discussion with a specialist.
At Eastbourne Osteopathy, assessment may include the wrist, shoulder or neck where relevant. Any hands-on care should support an agreed activity and exercise plan. No single treatment suits everyone or guarantees a quick recovery. If progress is limited, review the diagnosis and options rather than continue the same approach indefinitely.
Sources and further information
Sources checked: 13 October 2026. General patient information; assessment and care depend on your individual circumstances.
Patient information from Eastbourne Osteopathy. About Andy Duckmanton, BOst (Hons), GOsC registered osteopath.