Pain on the outside of the elbow is not uncommon. Many people who come to our practice in Berlin-Mitte report stabbing pain when gripping, lifting or typing. The term “tennis elbow” is often misleading – because sport is rarely the cause.
What exactly is tennis elbow?
The medical term is epicondylitis lateralis humeri. This refers to irritation of the tendon insertions on the outer elbow, where the extensor muscles of the forearm attach. The pain is caused by overloading, usually due to repeated, one-sided movements in everyday life or at work.
Office work as a trigger
Tennis is rarely played. Instead, it is the mouse, keyboard, smartphone or repetitive gripping movements that lead to permanent overuse. The result: micro-injuries in the tendon tissue, inflammation and pain. People who work a lot at a desk or perform monotonous hand movements are particularly affected.
Typical symptoms
- Pain when gripping, lifting or turning (e.g. door handle)
- Pressure pain on the outside of the elbow
- Loss of strength in the affected hand
- Drawing pain up to the forearm or back of the hand
The symptoms usually develop gradually. Many sufferers initially try to rest the affected side. This alleviates the symptoms in the short term, but does not solve the problem.
Why local treatment is often not enough
At Physiotherapie Berlin Mitte Marsch, we look at the entire functional context. This is because the cause is rarely just in the elbow. The shoulder girdle, neck muscles and the entire arm control system are often involved. A purely symptom-oriented treatment therefore falls short.
Physiotherapeutic treatment in our practice
The aim is to reduce overloading, relieve the tissue and improve load distribution in the long term. We work with:
- Manual therapy to relieve the tendon insertions
- Transverse friction to promote tissue perfusion
- Eccentric training to strengthen tissue
- Mobilization of the shoulder and cervical spine in the case of accompanying poor posture
- Kinesiotaping for relief and irritation reduction
- Everyday advice, e.g. on ergonomic workplace design
The treatment is individually tailored to the stress situation – whether office work, care work or manual work.
What you can do yourself
- Change your working posture regularly
- Use an ergonomic mouse and keyboard
- Break up monotonous hand movements with small relaxation exercises
- Avoid forceful gripping or heavy lifting in the event of acute pain
- Heat applications or cold can have a soothing effect – depending on the stage
We will show you simple exercises to do at home, tailored to the healing process.
Conclusion: No sport – but still tennis elbow
Tennis elbow can also occur without sport – often due to everyday stress at the desk. At Physiotherapie Berlin-Mitte Marsch, we precisely examine the causes and provide targeted treatment to reduce pain and permanently improve function.
Exercises for at home – simple, effective, suitable for everyday use
These exercises relieve pressure on the elbow, improve mobility and promote blood circulation. Perform them slowly, without momentum and without pain.
1. forearm stretch on the wall
Aim: Stretching the overloaded extensor muscles
- Stand at the side of a wall
- Extend your arm backwards, palm facing downwards
- Fingers point to the wall, wrist is slightly overstretched
- Gently lean your upper body forward until you feel a stretch
- Hold: 20-30 seconds, 2-3 repetitions per side
2. eccentric wrist extension with weight
Aim: Strengthening and tissue regeneration
- Sit with your forearm on the table, hand over the edge
- A small weight (e.g. water bottle) in the affected hand
- Raise your hand using your healthy side
- Slowly lower them in a controlled manner
- Repetition: 10-12 times, 1-2 rounds daily
3. wrist rotation for relief
Goal: Movement without strain
- Bend your elbow at a 90° angle, forearm parallel to the floor
- Slowly turn your palm up and down (supination/pronation)
- Movement remains small, fluid and pain-free
- Repetition: 15-20 times, 2 passes
Note:
These exercises support the therapy, but do not replace an individual diagnosis. If symptoms persist or increase, we recommend a physiotherapeutic or medical examination.