Tennis Elbow and the Workplace: Managing Repetitive Strain Injuries Effectively

Tennis elbow, also known as lateral epicondylitis, isn’t just a condition affecting athletes. Many people experience this painful injury due to repetitive strain at work. Whether it’s typing, using tools, or repetitive motions, workplace tasks can put significant strain on the forearm and elbow tendons. Understanding how to manage and prevent this injury can help you maintain productivity and comfort at work.

What Causes Tennis Elbow in the Workplace?

Repetitive strain injuries like tennis elbow occur when specific motions are repeated frequently, causing tiny tears in the tendons of the forearm. Common workplace activities that can contribute include:

• Prolonged typing or mouse use.

• Frequent lifting or gripping tasks.

• Use of hand tools in construction or manual labor.

• Assembly line or manufacturing jobs requiring repetitive motions.

These activities stress the extensor tendons, leading to inflammation, pain, and reduced strength in the affected arm.

Signs You Might Have Tennis Elbow

Tennis elbow typically presents with:

• Pain or tenderness on the outer part of the elbow.

• Difficulty gripping objects or shaking hands.

• Discomfort when lifting or twisting motions.

• Reduced strength in the forearm.

If you’re experiencing any of these symptoms, addressing them early is crucial to prevent further damage.

Managing Tennis Elbow at Work

Here’s how to effectively manage repetitive strain injuries like tennis elbow in the workplace:

1. Ergonomic Adjustments

• Ensure your workstation is set up to minimize strain. For office workers, this might include using an ergonomic mouse and keyboard, positioning screens at eye level, and keeping wrists neutral.

• For manual labor, use tools designed to reduce grip strain and ensure proper handling techniques.

2. Take Breaks

• Frequent short breaks can prevent overuse of the forearm muscles and tendons. Incorporate stretches or relaxation exercises into your routine to reduce tension.

3. Strengthening and Stretching Exercises

• Simple exercises can help alleviate pain and build resilience. Wrist stretches, grip strengthening, and resistance band exercises for the forearm muscles are particularly effective.

4. Apply Cold or Heat Therapy

• Use cold packs to reduce inflammation during flare-ups and heat therapy to relax muscles during recovery.

5. Seek Professional Support

• A physiotherapist can provide manual therapy, targeted exercises, and strategies tailored to your specific needs. They can also guide you in modifying your activities to reduce strain.

Preventing Tennis Elbow Recurrence

Preventative measures are essential for long-term recovery and to avoid reinjury:

• Gradually build up tolerance to repetitive tasks.

• Use supportive devices like braces to offload stress from the tendons.

• Regularly assess and adjust your workstation or tools to maintain ergonomics.

Conclusion

Tennis elbow caused by workplace activities can be effectively managed with the right strategies. From ergonomic adjustments to guided exercises, taking proactive steps can reduce pain, improve function, and help you return to work with confidence. If you’re struggling with symptoms, professional guidance from Sport and Spine Physiotherapy can help you find relief and prevent future injuries.