Tennis elbow does not only affect tennis players; it is a common overuse injury of the tendons that attach to the outer part of the elbow, usually caused by repeated gripping, lifting, or twisting movements. Everyday habits such as using a computer mouse for long periods, manual work, and certain sports can gradually irritate these tendons until the pain becomes persistent.
Everyday causes of tennis elbow
- Repeated gripping tasks such as carrying shopping bags, using tools, or opening jars can strain the extensor tendons that stabilise the wrist and fingers.
- Long hours with a computer mouse or keyboard, especially with the wrist extended or resting on a hard edge, increase tension on the structures around the outer elbow.
- Physical jobs involving drilling, hammering, screwdriver use, or frequent lifting with a straight elbow and bent wrist can overload the tendon attachment.
- Sports that require strong or sudden grip, like racket sports, weightlifting, or rowing, can contribute to micro‑tears in the tendon over time.
Early warning signs
- A dull ache or sharp pain on the outside of the elbow when gripping, lifting a kettle, or shaking hands.
- Stiffness and tenderness around the bony part on the outer elbow, sometimes radiating down the forearm.
- Reduced grip strength or a sense that the forearm fatigues quickly with everyday tasks.
What you can do yourself
- Modify load: Temporarily reduce or break up the activities that provoke pain (heavy gripping, repetitive mouse use, DIY), rather than stopping all movement completely.
- Adjust your workstation so the mouse is close to your body, the wrist is in a neutral position, and the forearm is supported on the desk or armrest.
- Use your other hand more often for light tasks (carrying small items, using your phone) and avoid lifting objects with the palm facing down and the elbow straight.
Simple exercises at home
- Gentle isometric holds for the wrist extensors (pushing the back of the hand gently into resistance without moving the wrist) can help calm the tendon while maintaining strength.
- Later, light eccentric loading with a small dumbbell or water bottle—slowly lowering the wrist from extended to neutral—can encourage the tendon to adapt and become more robust.
- Regular stretching of the forearm muscles (elbow straight, wrist flexed and gently turned in) can reduce resting tension around the elbow.
