Avoid These 5 Mistakes That Make Tennis Elbow Worse

Tennis elbow (lateral epicondylitis) isn’t just a problem for tennis players—it can affect anyone who overuses their forearm muscles, from office workers to weightlifters. While rest and physiotherapy can help heal the condition, certain mistakes can make the pain worse and delay recovery.

If you’re struggling with tennis elbow, avoid these five common mistakes to prevent further damage.

Tennis Elbow Pain

1. Ignoring the Pain and “Pushing Through It”

One of the biggest mistakes people make is trying to work through the pain. Whether it’s lifting weights, typing, or gripping objects too tightly. On continuous stressing, the injured tendons can worsen the inflammation and delay healing.

What to Do Instead:

✔ Listen to your body—reduce activities that cause pain.

✔ Modify tasks (e.g., use ergonomic grips , using two hands instead of one)

✔ Start gentle physiotherapy exercises to rebuild strength safely.

2. Using the Wrong Type of Brace or No Support at All

Wearing the wrong brace—or none at all—can put extra strain on your injured tendon. Some people use wrist braces or general elbow supports that don’t specifically target lateral epicondylitis, leading to ineffective support.

What to Do Instead:

✔ Use a counterforce brace (forearm strap) designed for tennis elbow.

✔ Make sure the strap is positioned correctly—2-3 cm below the elbow joint.

✔ Don’t rely on a brace alone; combine it with physiotherapy.

3. Over-Reliance on Painkillers Instead of Fixing the Root Cause

Painkillers can help with short-term pain relief, but they don’t fix the underlying problem. Relying on medication while continuing activities that strain your elbow will only lead to recurrent pain and long-term damage.

What to Do Instead:

✔ Use painkillers sparingly and focus on rehab exercises instead.

✔ Ice your elbow to reduce inflammation in the early stages.

✔ Seek physiotherapy to correct movement patterns and strengthen weak areas.

4. Skipping Rehabilitation Exercises

Tennis elbow won’t heal properly with rest alone. While avoiding painful activities is essential in the early stages and proper rehabilitation is necessary. complete rest can lead to muscle weakness and stiffness, making your elbow more prone to reinjury.

What to Do Instead:

✔ Start progressive strengthening exercises under physiotherapy guidance.

✔ Focus on eccentric exercises (slow, controlled lowering movements) for tendon healing.

✔ Gradually increase resistance and movement as pain improves.

5. Returning to Sports or Work Too Soon

Whenever people start feeling better and rush back to playing sports, lifting weights, or repetitive work tasks — then the tendon may reinjure and leading to prolonged recovery. Without proper healing, tennis elbow can become chronic, leading to persistent pain for months or even years.

What to Do Instead:

✔ Wait until pain-free movement and strength return before resuming full activity.

✔ Use proper technique in sports or work to avoid reinjury.

✔ Follow a gradual return-to-activity plan with guidance from a physiotherapist.

Final Thoughts: Heal Smarter, Not Harder

Tennis elbow can be stubborn, but avoiding these mistakes can make a huge difference in your recovery. Instead of masking the pain or ignoring it, focus on rehabilitation, strengthening, and proper movement techniques to ensure a full recovery.

If you’re struggling with persistent elbow pain, physiotherapy can help you recover faster and prevent future flare-ups.

Need Help with Tennis Elbow?

At Activ Physiotherapy, we specialised in hands-on treatment, Electrotherapy, rehab exercises, and injury prevention to get you back to pain-free movement. Book an appointment today and start your recovery journey!