Does the outside of your elbow hurt? You’re likely dealing with what’s known as tennis elbow (lateral epicondylitis) – a condition that doesn’t only affect tennis players at all. In fact, it’s an overuse tendon condition at the attachment point of the wrist extensor muscles (usually the extensor carpi radialis brevis). The pain stands out especially when you squeeze something, twist a jar lid, lift a pan, or hold a racket or mouse in one position for a long time.

Quick overview of tennis elbow

Cause: repetitive loading and exceeding load tolerance at the wrist extensor attachment on the lateral epicondyle of the humerus.
Symptoms: tenderness on the outside of the elbow, pain when squeezing/twisting/lifting, reduced grip strength.
Who gets it? Anyone who does a lot of repetitive gripping and wrist extension (tennis, tools, mouse work). Technique and equipment also affect the risk.
Prognosis: most people recover with conservative treatment; recovery often takes weeks to months.

Symptoms to watch for

Pain/heightened sensitivity on the outside of the elbow
Pain when “twisting and lifting” (e.g. a teapot, a milk carton) or turning a doorknob.
Reduced grip strength, sometimes a throbbing ache at night during periods of heavy use.

Red flags – see a doctor promptly if the pain follows an injury, is severe at night and doesn’t respond to painkillers, comes with numbness or loss of finger strength, fever, or a red, swollen elbow. (These can point to another problem that needs urgent evaluation.)

Why does it happen?

Tendons actually tolerate load well, as long as load and recovery stay in balance. When repetitive load > recovery, microdamage and tenderness develop at the attachment site. Poor technique, a sudden jump in training volume, or work habits (repetitive screwdriving, a wrist held constantly raised while using a mouse) are typical triggers. Unsuitable equipment also raises the risk.

What you can do right away (home first aid)

Adjust the load, don’t go fully inactive. Reduce provoking movements (gripping, holding weights with an extended wrist) for 2–6 weeks, but keep moving within a pain-free range.
Heat or cold – choose whichever gives relief. 10–15 minutes at a time.
Topical NSAID gels (e.g. ibuprofen/diclofenac) can reduce pain short-term; the effect is evidence-backed as better than placebo.
A support brace can ease symptoms for some people – treat it as a temporary aid, not a solution.

Effective exercises for tennis elbow – watch the video

Massage and manual therapy – what does the science say?

Sports massage / soft-tissue therapy can help reduce pain short-term and improve grip, especially alongside an exercise program. However, the foundation of lasting improvement is load management and targeted exercises. We use massage only as a supportive tool, to ease pain enough to make the exercises doable.

What if the pain doesn’t go away?

If, after 6–12 weeks of consistent exercise and load management, the pain still interferes with daily life, talk to your GP or physiotherapist. Options that may come up include personalized physiotherapy programs, and more rarely, other interventions (e.g. shockwave/ultrasound therapy; injections/surgery are last-resort options).

Prevention and returning to sport/work

Dose your load: increase training volume or weight in small increments (up to ~10% per week). When gripping, keep your wrist straight: bring the object closer to your body, use a two-handed grip when possible, and support your forearm on a surface.
Equipment and technique: racket string tension, grip thickness, tool handles and your computer mouse. Choose a mouse that fits your hand, increase cursor speed (so your hand doesn’t need to make large movements), pad the desk edge or use a wrist rest, and keep your wrist straight – small changes, big impact.
Warm-up and cool-down
Why? Warming up helps the arm gradually adapt to load; cooling down helps release tension and reduces later stiffness.
Before (2–3 min): shoulder and wrist circles, 10–15 light practice movements.
After (1–2 min): gentle wrist circles and up-and-down movements.
Keep up strength exercises 2–3× a week even after the pain has gone.

How can Osso Massage help?

Our focus is on sports massage and kinesio taping. Sports massage eases tension and pain in the forearm, making it easier to do your exercises. Kinesio tape reduces pain and provides light support during activity.

The foundation of a lasting result, though, remains exercises and load management – massage and tape are helpful sidekicks alongside them.

FAQ

Do I need to rest completely?

No. Reduce the provoking load, but keep moving within a pain-free range and do your exercises.

Do the gels help?

Topical NSAIDs (ibuprofen/diclofenac) can reduce pain short-term.

Is kinesio tape necessary for tennis elbow?

It’s optional. Kinesio tape can reduce pain short-term and provide light support, especially during periods of heavy use (work/training), but it doesn’t replace exercises or load management.