How to Manage your Tennis Elbow Pain

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How to Manage your Tennis Elbow Pain

Here at Compass Physio we treat lots of injuries and lately with the warm weather we have noticed an increase in sports injuries. In particular there is an increase in Tennis Elbow pain.

A pain that presents on the outside of the elbow, felt with gripping a racket, opening jars it really can be frustrating.

Tennis elbow is a degenerative tendon (the part of the muscle that attaches to the bone) injury.

So how does it happen?

Acute Onset:

This is when you get a sudden increase in lateral elbow pain after a specific incident. It can be a sharp pain after hitting a backhand that brings on the pain.

Slow (Insidious Onset)

An initial grumble or ache at the lateral side of the arm that with time becomes more and more problematic. It can be brought on by day to day chores, repeated action in work and even having an incorrect workspace set up

Who is more likely to get Tennis Elbow?

  • People aged over 30
  • Play racquet sports
  • A sudden increase in activity with a gripping action i.e. gardening
  • Office workers with incorrect workspace set up

What to do?

Here at Compass Physio we have a tried and proven process for treating tennis elbow. Symptoms can continue to grumble and indeed become more and more prevalent.

The key component is to get an accurate diagnosis

  • There are many variables and a chartered physiotherapist will be able to advise on the details of the injury and the best way to manage your particular symptoms.
  • The physio will assess your neck, shoulder, elbow wrist and hand
  • Test your upper limb nerve mobility
  • Test your muscle strength
  • Palpate the tender muscles to identify the exact cause of your pain

Based on all of this you will get a unique rehab programme to assist you with your recovery.


In acute episodes where the pain has just come on our Top 5 tips for Tennis elbow pain are

  • Reduce your activity levels (avoiding the aggravating exercise)
  • Do eccentric wrist extension exercises with a light dumbbell
  • Release the muscles around the shoulder and elbow
  • Ice
  • Do some simple nerve stretches as guided by your physio

Here at Compass Physio both in TullyAllen and Castlecomer there is no easy way out with tennis elbow.

Get an accurate diagnosis and the rehab exercises on board to allow you to stop your symptoms getting any worse and indeed to get you on the road to recovery.

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To find out how Compass Physio can help, call 0419847545 (this number covers all clinics), click here to book online or download our free information booklet. You can also email any questions to

Paddy Mulligan MISCP
Chartered Physiotherapist
Compass Physio