How to relieve tennis elbow pain: 9 effective physical therapy techniques

Despite its name, tennis elbow, also known as lateral epicondylitis, doesn’t just affect tennis players. This painful condition affects the tendons on the outside of your elbow. Tendons are like strong ropes that connect your forearm muscles to the bones in your elbow. These particular muscles are responsible for helping you extend your wrist and fingers. 

When these tendons are overworked or strained, usually from repetitive motions, they can become inflamed and irritated. Repeatedly swinging a tennis racket, painting a room or even just typing on a keyboard can make the stress build up, leading to tiny tears in the tendons. This inflammation and these tiny tears are what cause the pain of tennis elbow. 

This pain can make it hard for you to:

• Grip objects

• Lift things

• Turn doorknobs

• Shake hands 

• Type or use a computer mouse

• Perform many work-related tasks

• Play sports or do hobbies

Tennis elbow can really get in the way of your daily life, even impacting your sleep if the pain becomes severe. That’s why early treatment, like physical therapy, is so important. 

9 effective physical therapy techniques for tennis elbow

Physical therapy offers a wide range of techniques to help relieve pain, restore movement and get you back to doing what you love. A physical therapist will do a thorough evaluation and create a custom treatment plan designed around your unique needs and concerns. Techniques they may incorporate into your treatment plan include:

1. Myofascial release — Myofascial release is a technique involving your physical therapist applying sustained pressure to tight muscles and fascia, the connective tissue that surrounds muscles, in your forearm. The physical therapist will use their hands to find areas of tension and then apply gentle, sustained pressure to help release the tightness. This can help release tension, improve blood flow and reduce pain, which can improve your flexibility and range of motion. 

2. Trigger point therapy — Trigger points are those pesky knots in your muscles that can cause pain and tightness, not only in your forearm but also sometimes referred pain in your shoulder or hand. Your physical therapist will use manual pressure, often with their fingers or thumbs, to release these knots, easing pain and improving function. The pressure can help break the cycle of muscle spasm and pain. 

3. Joint mobilization — While tennis elbow primarily affects your tendons, it can also cause stiffness and limited movement in your elbow joint. Joint mobilization techniques involve your physical therapist gently moving your elbow joint in specific directions to restore proper movement, reduce stiffness and improve overall joint function. 

4. Stretching exercises — Specific stretches can help to lengthen the muscles and tendons in your forearms, reducing tightness and improving flexibility. Your physical therapist will show you the right way to do these stretches, emphasizing proper form and technique to avoid further irritation. These stretches often include extending your arm and wrist and gently bending your wrist in different directions. 

5. Strengthening exercises — As the pain subsides, your physical therapist will guide you through exercises to help strengthen the muscles in your forearm. Strong muscles can better support the tendons and prevent future problems. These exercises may involve using light weights, resistance bands or even just your own body weight to gradually increase the load on your muscles. 

6. Dry needling — Dry needling involves a certified practitioner inserting thin, sterile needles into trigger points or tight muscles. Dry needling focuses on releasing muscle tension and improving neuromuscular function. The needles stimulate a local twitch response in your muscle, which can help to reduce pain and improve muscle function. 

7. Electrical stimulation — This treatment uses mild electrical currents to stimulate your muscles. Your physical therapist will place small pads on your skin, and a device will send mild electrical pulses to your muscles. This can help reduce pain by interfering with pain signals, improve muscle strength by causing muscle contractions and promote healing by boosting blood flow to the area. 

8. Bracing — A tennis elbow brace or strap can help to support your forearm muscles and reduce stress on the injured tendons. The brace works by changing the angle at which the tendon pulls on the bone. Your physical therapist can advise you on the best type of brace for your needs and how to use it correctly, including how tightly to wear it and for how long. 

9. Therapeutic ultrasound — This treatment uses sound waves to generate heat deep within your tissue. A special device is placed on your skin, and it transmits sound waves that vibrate the tissue, creating heat. This heat can help boost circulation, reduce inflammation and promote healing in the injured tendons and muscles. 

The benefits of physical therapy for tennis elbow

Physical therapy offers many benefits for people with tennis elbow, including:

• Alleviate pain

• Address the root cause

• Improve flexibility

• Boost strength

• Optimize overall function

• Prevent recurrence

• Educate and empower

Tennis elbow can be a real pain, but physical therapy offers a path to recovery. Don’t let tennis elbow keep you on the sidelines. 

Let KC Rehab help you heal from tennis elbow

At KC Rehab, we understand how frustrating and limiting tennis elbow can be. That’s why our team of experienced physical therapists takes a personalized approach to your care. We’ll work with you one-on-one to create a treatment plan tailored to your lifestyle, goals and unique needs. 

Using evidence-based techniques, we’re here to help you move with better ease and confidence again. Whether your pain came from the tennis court or the office chair, KC Rehab is here to guide you on your path to recovery with expert care, compassion and results you can feel. 

Contact our team today for more information or to schedule an initial appointment.