Tennis Elbow
Dealing with tennis elbow
Keeping active
Prolonged rest does not help tennis elbow, as too much rest can make the area less used to movement and activity, and ultimately slow recovery in the long run. Getting back to normal regular activities, even if initially sore, will significantly increase your chances of getting better even without further help and guidance.
Research shows that general exercise will improve your recovery. There is no set approach that has been shown to be the best so feel free to try different types of exercise and activity. Be guided by what you enjoy and what you feel able to start. Examples include cycling, a brisk walk or going to an aqua-aerobics class.
If you are local to Sheffield and you would like support to increase your physical activity, then you can:
- Self-refer to Sheffield Physical Activity Referral scheme to access expert and discounted support in physical activity including select gyms across the city.
- Find sport, leisure and activity groups in your local area.
- Visit our page on physical activity under the wider health section of the website for further guidance and support to increase your activity.
Simple activity modification
The tendon may be more sensitive to some positions or movements, particularly those involving gripping, so modifying the way you grip for a brief period, may prevent the tendon from being unnecessarily aggravated. You may wish to try carrying items with the palm up and closer to the body.
Your lifestyle
A healthy body = a healthy tendon. Habits like eating a healthy varied diet, low in processed foods, regular activity, stopping smoking (if you currently smoke) and being a healthy weight can speed recovery. Lifestyle may need to be considered if pain persists, returns, or different areas are involved. Making small improvements in lifestyle can significantly improve recovery and reduce the likelihood of suffering in the future. Refer to the wider health section for more guidance with this.
Heat or ice packs
Heat packs
You may find that applying heat to the sore area helps relieve your pain and any associated muscular soreness. Use a microwaveable wheat bag or a hot water bottle wrapped in a towel. Keep it on for 15 – 20 minutes, checking your skin regularly to minimise the risk of suffering burn. Repeat 2-3 times per day. Do not place heat on a swollen body part.
Ice packs
This can help to temporarily numb pain. Apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the area for up to 10 minutes, 2-3 times per day.
Pain medication
Pain medication may help to manage the pain, allowing you to keep mobile. Speak to a pharmacist or your GP for further advice.
Your Action Plan
This tendon pain leaflet has been created by specialist physiotherapists. It includes an action plan which you can personalise to your own situation and goals.
Further Treatment
Physiotherapy
Not everyone needs to be seen by a physiotherapist. Some people get better on their own, usually when resting is brief, and normal use and activities are resumed. However, some people may need a more tailored programme. The evidence has shown that the best first-line management of tennis elbow is physiotherapy. Physiotherapy should include active strategies such as targeted and individualised exercises. The time of recovery will vary for each individual depending on their circumstances, but as a rough guide, it will often take at least 3-6 months of consistent rehabilitation before you start to see improvements, and 6-12 months for recovery, so be patient and work with your physiotherapist to get the most from your programme.
Steroid injections
Latest research has shown that steroid injections lead to 10 times higher chance of recurrence and 5 times lower chance of success compared to physiotherapy alone. They are therefore not only ineffective but potentially harmful to recovery and they risk making the tissue (tendon) less healthy.