"How long will it take to fully recover from my Tennis Elbow?" is one of the most common Tennis and Golfer's Elbow treatment-related questions I’m asked – both online and in person in my practice.
Why is it that some Tennis Elbow injuries take only weeks to recover from – while others take months or even years? And is there a way to avoid this and speed up your recovery?
Because of the very nature of tendon injuries this is a tougher question than it might seem! Please watch my video above, listen to my podcast below or read the post for my best answer.
Also see this video for an overview of the Tennis Elbow Classroom treatment strategy
Here's an improved, better-sounding version of this recovery time question podcast that you can download and keep by clicking the "download" link under the player below:
What Do The Big Medical Sites Say About How Long Healing And Recovery Takes?
- WebMd used to say: Tennis Elbow takes 6-12 months to heal – and that patience helps (!) Now they say: "Tennis Elbow is a common injury that will usually heal with minor treatment, but you have to give it time and rest." — WebMD
- In their 'Patient Information Sheet' The British Medical Journal says 1-3 Months – but recurrences are common. — BMJ - (PDF file)
- Cigna also says 6-12 months, but in some cases, 2 + years! "...it may take 6 to 12 months for the tendon to heal. In some cases, the pain lasts for 2 years or longer." — Cigna
- Patient.info similarly claims 6 months to 2 years! "For most people, Tennis Elbow lasts between six months and two years. Most people are better in less than one year. Unfortunately, once you have had tennis elbow, it may return." — Patient.info
- Finally, The NHS (National Health Services, U.K.) says that it's a "self-limiting" condition that often gets better all by itself without treatment, but can persist for over a year "...it can often last for several weeks or months, because tendons heal slowly. In some cases, Tennis Elbow can persist for more than a year." — NHS UK
Here's a slideshow presentation with some of these references presented graphically:
We can immediately draw at least two conclusions from this info:
- Average, typical or "expected" healing and recovery times for Tennis Elbow are basically meaningless - since there's such a wide spread of time periods in these consumer medical site 'prognoses' (and they contradict each other.)
- And IF Tennis Elbow can so easily return... If the injury tends to repeatedly "recur" - then we can easily infer that it probably never healed properly in the first place, right?
(Also, does the NHS's "self-limiting condition that can persist for over a year" SOUND like a self-healing / self-limiting injury to you?)
The point is not to be terribly pessimistic, it's just that we can't get too attached to a set "recovery time period" when it's so difficult to predict for any one person.
In other words, think positive - but don't get your hopes up so high that you're crushed if you don't heal in a few weeks or a couple of months because some consumer medical website said that "week or months" was the average time for healing!
Naturally, one reason there’s such a wide range of answers to this simple question is because the injury varies so much from person to person.
Recovery takes "Several weeks or months" says The NHS
Another is that treatment varies so much, of course, from the right treatment on one hand to the wrong treatment (or none at all) on the other.
It would certainly be nice if there was a simple, affordable, reliable way to measure the severity of the injury and then predict a recovery time – But there simply isn't.
(Unless you think an MRI is "simple and affordable!") Although it does currently happen to be the most reliable way of determining the extent of the damage...
You're not likely get a MRI, (covered by insurance, anyway) until you’re months down the road of chronic injury and possibly headed for surgery.
There is actually one simple, affordable way to take a look at a tendon and get an idea about whether there is any significant damage - which is a Sonogram Scan / Diagnostic Ultrasound Test.
But it's not as reliable as an MRI - and it's often not easily available. You may need to ask for it - possibly insistently!
Why is this such a stubborn, frustrating, unpredictable injury?…
Healing Tendons Compared To Muscles And Bones: It's Night And Day
The simple fact is, Tennis Elbow is a tendon injury and tendons heal slowly, by nature.
I know it can be a challenging thing to face and accept when you’re in chronic pain, but that’s the simple truth.
According to WebMD it takes 6-12 months to heal
Healing a tendon is nothing like healing muscle, skin or bone – which have rich blood supplies, which means they can heal a lot faster.
Surprisingly, a broken bone, properly set and cast, usually heals at a much more predictable, steady rate – Tendons very often don’t.
If you have a moderate to severe injury it may still be possible for your tendons to heal…
But, don't worry, I’m not about to make outrageous, unethical claims about how fast you can recover – (Like some, who promise miracle cures in as little as DAYS with their products!)
That’s not to say you can’t recover faster with the right treatment approach – You certainly can. (We’ll get to that shortly.)
Just don't give up because the "common wisdom" and the "standard treatments" didn't work!
When CAN You Expect A Faster Tennis Elbow Recovery? (The Good News)
The good news is, if your Tennis Elbow is in its earliest stage, it’s often fairly easy to reverse…
But Patient.info claims "6 months to 2 years!"
IF you catch it early, AND you follow a sensible Tennis Elbow self-help program that actually helps you treat the underlying muscular and tendon causes of your injury.
The best-case scenario can be as little as a few weeks to recover in that case...
- Because "early warning" pain is often nothing more than a combination of muscle tension and weakness...
- There's no real injury yet – so there’s no significant damage to heal and repair.
This is a line you really don’t want to cross if you can help it!
Because if the vicious cycle is allowed to progress, you start to have injury to your tendon(s) – Then we’re talking real damage that gets more difficult to heal.
Sadly, by the time many sufferers get really serious about treating it, it’s too late for a fast and easy turnaround and it can realistically take months to treat and heal.
I recognize that catching it early is easier said than done, and that you may be well beyond that point and already stuck in the "Triple Trap's" vicious cycle.
It's all too easy to dismiss those warning signs, at first. After all, who ever thinks they could end up being in disabling pain for months on end from something like Tennis Elbow. Come on! Really?
The Bad News: There's No Tendon Healing Time Limit (So Forget About Just Resting And Waiting)
The bad news is there is no statute of limitations on how long it can take to heal injured tendons.
Once tendon damage occurs, there’s no guarantee that ANY healing will happen at all while you’re resting, hoping and waiting.
See my article and video on why "Rest Is Rust"
Let me repeat that – This is the most important thing to keep in mind, once you have an injury, because so many people fall for the myth that "Time heals all wounds."
Just because time is passing – DOES NOT mean that healing is happening...
Even if you’ve completely stopped the activity that caused your Tennis Elbow!
That’s why the "typical" recovery time is all over the map and practically meaningless,
And why just resting and taking the "let’s wait and see" approach is not a good strategy.
Even when the pain and other symptoms disappear for a while (perhaps because you stop doing everything that could possibly aggravate it) that doesn’t necessarily mean your tendons have completely healed. (Tricky little buggers!)
With a more serious injury, it could take well over a year to heal – especially if many mistakes have been made treating it…
Particularly if multiple Cortisone shots have been given. In my experience and research it’s the absolute worst thing to do. (See Cortisone shot post and video.)
I'm sorry if I sound pessimistic, but I'm trying to paint an honest picture.
There is no simple, easy, one-size-fits-all answer to "How long is it going to take me to recover from my Tennis Elbow?"
In a way, WebMD was right Patience does help (although they no longer say that - Was it a bit too flippant?) – Just not the blind, passive "rest, hope and wait" kind of patience...
But, rather, the kind where you understand what you're dealing with and commit to a sensible, active plan and stick with it, knowing very well you may have to wait a while to feel the results.
So, instead of dwelling on how long it’s going to take to heal, (since it’s so hard to predict anyway) probably a more helpful question to ask is:
What Can You Do To Heal Better And Faster?
The first thing to keep in mind is that the essence of the problem is not what's often blamed:
Neither inflammation – nor big rips or tears in the tendon (usually not, anyway.)
Instead, think 'Stagnation' – As in stuck-ness, gradual break down and failure of the healing process.
What most Tennis Elbow sufferers are facing – especially if they’re still in pain after several months, is a degenerative condition known as 'Tendinosis'
See article and video on Tendinosis
And the solution, in a word, is 'Mobilization' – To get things moving again…
As in muscles and tendons getting "unstuck," blood flowing, healing happening again, and waste being cleared out…
(As opposed to the oft-taken approach of immobilization, in the form of rest, bracing, ice, etc., which can lead to more stagnation and breakdown.)
The key to healing is to:
- Mobilize the tissue, break up the stuck-ness and scar tissue,
- And encourage circulation, and with it the healing process.
This starts to get a little technical, and it’s so much easier to show rather than tell!...
Which is why I spent so much time making the video self-help program for Tennis Elbow Classroom members.
To teach you exactly how to perform the same techniques I use to treat Tennis Elbow sufferers in my office, but on your own at home.
There are a million ways to "massage," manipulate and mobilize muscles and tendons, but I’ve been specializing in this for over a decade and I’m very confident I have the very best self-massage methods available to share with you.
Sure, you could watch a bunch of free videos on YouTube and try to piece together a comprehensive program, but that can be hit or miss.
It can be hard to separate the bad advice from the good, with so many myths and misconceptions still being perpetuated by "experts."
So, take a look at my self-help program where I show you step by step how to treat (and mobilize!) your own muscles and tendons and help them heal faster – To help them fully heal.
It’s in ALL-video format, instantly available and backed by my No-Questions 100% 90-Day Money-Back Guarantee…
Learn To Treat And Heal Your Own Tennis Elbow Or Golfer's Elbow At Home With This Video Program
You'll get instant access to a complete VIDEO program designed by a professional therapist to help you take charge and break your vicious cycle of pain and frustration!...
I'll be your personal tutor guiding you through step-by-step video lessons, where you'll get the therapy techniques, key stretches and essential exercises you need to treat and recover from your injury at home. (Without any special equipment.)
Tennis Elbow sufferers, learn more here: about the Tennis Elbow Course
Golfer's Elbow sufferers, learn more here: about the Golfer's Elbow Course
dear allen, 2 more questions.
1.after 3 months off the tennis court+ stretching exercises & 10 days of your treatment i could not resist getting back on court & played only double backhand for three days (strictly no forehands) & felt fine. today i tried light forehand but my elbow feels a bit sore. what should i do? get back to playing only backhands or play light forehands along with your therapy & treatment or not play at all ?
2. will acupuncture or massaging with lukewarm castor oil help?
Anurag, My first impression is that it may be a little too much (tennis) a little too soon – Especially if you’ve just played 3-4 times consecutively or even in one week. At the same time “a little sore” might not be a bad sign if it resolves with treatment and stretching within a day or two. I would do less and gradually try to ease back into tennis with plenty of downtime for recovery. (I don’t know anything about castor oil, and in my opinion, acupuncture is mainly helpful for pain relief. I don’t see how it can help what’s going on in the muscles and tendons, but I may be wrong!)
do you show how to treat the elbow with a connected wrist problem of carpal tunnel? This was jarred into diagnosis with a fall.
I’m sorry. I don’t have a program for Carpal Tunnel Syndrome (yet!)
I have a very strenuous job which requires me to lift 50+ lbs continuously throughout my shift, lots of repetitive movements/motions,pushing or pulling 200lbs drums among other things. I was recently diagnosed with tennis elbow and I’ve been out of work a few weeks, due to not wanting to further injure my elbow and the pain from normal activities. I’ve had little to no improvement. My job will not allow me to come back with modifications, and I understand that the time to heal will vary considerably. My question is, do I try to go back and tough it out?
Ali, I really don’t know what to tell you here. I wish I could offer some words of wisdom. I do wish you the best with whatever you decide, though!
Dear Ali,
Greetings. I developed tennis elbow in my right elbow a few weeks ago. Basically, I had propped my my laptop on something so it was inclined. I did this to raise the screen so I would not have to look down at it, but I fear this might have led to tennis elbow. It got significantly worse when I worked out and did bicep curls a few days later.
To be honest, I am in zero pain most of the time and was able to lift a glass etc without feeling anything till a few days ago when I ended up sleeping with my right arm under my pillow and and the pain started again. I subsequently went for a massage and the therapist rubbed my elbow a little hard which in some ways I feel has taken me back to square one. I do not feel anything when I do not use my elbow but if I pick a glass up or try rotate keys in a door with my right hand then I feel discomfort in my right elbow.
I am getting married in February 2015 and yes, I know it is a while away but I really want to train my body to be in the best shape it possibly can be and due to tennis elbow I have been unable to train my upper body for a month now and I fear for many more weeks.
Can your video program help me enhance healing? Are there any precautions I should take while using a laptop and a mouse with my right hand.
Hello Ankit, People get Tennis Elbow doing all sorts of things. Bad computer ergonomics is definitely high on that list. Hopefully yours is in its earliest stages and will turn out to be quickly reversible.
Yes. The whole idea of my program is to teach you how to assist your own healing process rather than fighting it (or assuming incorrectly, in many cases, that it will just take care of itself given enough time.)
I would think that the precautions for you would be to optimize your posture and ergonomics from now on while computing, and also to reduce the time you spend on it for a while (if possible – IF it’s not work related.)
Hi Dr Willette
I’ve started rock climbing 2 months ago (bouldering) and I’ve been going every second day for 2-3 hours each time (too much apparently). Last week I felt some kind of pain in my elbows that I am now sure (after research) are tennis elbows. I didn’t feel anything while I was climbing but everytime I got off the wall it would somewhat start to hurt. Even though I don’t know anything about tendon injuries, I’m pretty confident that I have a very light case of tendonitis, since my range of motion and strength have not diminished, yet. Basically, I’m pretty sure I do not have a tendon injury, but instead a sore tendon. But the pain was annoying enough to make me worry and decide to wait a total of 4-6 weeks before returning to climb and slowly getting back to it to see if it healed. Meanwhile I’ll do the classic stretching and tennis elbow treatment exercises and I’ll keep on cycling and running, but I woud like to know if I could also keep doing some other exercises like some pull-ups and push-ups every second day IF it doesn’t hurt while I’m doing them?
Thank you very much, and please excuse my english, this is not my mother tongue!
B. Carignan
In general, yes. If it doesn’t hurt while you’re doing the exercise. (That’s a good rule of thumb to go by.) Then, if it really seems to aggravate your elbow the next day or so, modify your exercise accordingly.
Hi doc, my name is Jonas and it took 18 months for a 5x3mm tear on my tendon under the common exterior muscle on my left elbow to heal,I have been doing strength training for the last 3 months, ive recently done mri scan and the report come back that it was healed and all normal , so every time I finish my strength training each day at the gym I finish off with 3 sets of 5 reps doing negative movements my tendon feel like it wants to snap, I take panadine forte after my training and when I’m not training I make a closed fist and xtend it back towards my elbow and I can still feel pain in the area even after the recent mri scan said it’s healed and everything is normal, is this going to be I weak area for me? And will I ever be able to go back to full time gym and MMA which is a big part of my life? I will really appreciate your opinion doc.
Thank you for your time.
Jonas 45years old,
Hey doctor.
I have a tennis elbow for about a month but i caught the pain really quick and went to the doctor.
I asked him to give me anti-inflammation shot to the arm (i think it’s cortisol), and he did.
I felt better after 48 hours and he gave me a “pressure pad” to put right above the tendon.
Then I saw your video and added the exercises to my healing routine and it helped a lot.
HOW DO I KNOW IF IM HEALED?
I workout a lot but i don’t want to make more damage to my tendon…
Thanks!
Hi John, (Just to be sure everybody’s on the same page, I’m not a Doctor and I want to make sure no one thinks I’m trying to pretend to be one “on the Internet”) No harm in joking around, though!
You say you work out a lot? Did you watch my video / read my post on Which Exercises Should You Avoid When You Have Tennis Elbow?
That info may be key for you, but ultimately you know you’re fully healed when you can do pretty much whatever you want – full speed ahead – without pain. (Full, painless function.) Which means you have to gradually test the limits, of course.
Hi Allen,
I first had tennis elbow about 5years ago and it went without treatment after about 2months. I now am 3months into this bout of it and it really feels like it’s getting steadily worse and more painful. My job involves lots of typing so i’m not sure if this is what’s causing it. I’m currently not working so I’m hoping that might help it to cure but being a busy wife and mother with household chores to carry out it just doesn’t seem practical to “rest” it. I also bought a elbow support/brace but that seemed to make it worse! I’ve stopped using it. Reading other stuff on the internet I’m really starting to get worried that I’m going to have it for years and now that it’s 3 months plus, that I have serious damage. I’m willing to try anything to make it go away. I go to a Zumba class once a week so I don’t think that’s aggravating it? Thanks for any advice.
I wouldn’t worry if I were you that just because it’s been 3+ months that you necessarily have serious damage. Serious damage generally doesn’t happen that quickly – and the symptoms can be out of proportion to the severity of what’s going on.
I’ve treated many people in my clinic that have had Tennis Elbow for over a year and still probably didn’t have “serious” damage – (although it’s hard to tell without a scan) because they got better in a reasonable length of time.
Glad to hear you stopped using the brace/support. I think that was a smart move. Try not to worry too much, I can tell you from experience that it often seems worse than it is, and most people can and do recover (faster if they do the right things to treat it, of course) – and as long as they don’t go down “Cortisone road.”
I hope I don’t come across as too self serving 😉 but have you considered my self-help program here?
Hi Allen,
Thank you for your reply – I really appreciate your advice when I’m not a member of your program. I’m back at work now and although I won’t be typing I will be operating a telephone switchboard and writing out messages – I’m left handed and my tennis elbow is in my left arm, so I think I will look at your program as I can now afford it! Also with now working every day and using that arm which is painful I need to treat sooner rather than later. Thanks once again.
Goood Stuff..very helpful and make much sense. Thank you, JD
hi Allen sir ! i m suffering in tennis elbow frome nearly 3 weeks. it feels pain in morning and when i hold something firmly like shaking hands tightening a jar etc. i m doing stretching since i watched your videos on youtube. i feels its in early stage and maybe not so serious (i wish so) pls any suggestiong amd help for me ?? i m a bodybuilder and i get tennis elbow during workout almost. thnks
Since you’re a bodybuilder I would recommend these two articles (with videos) here on this site, if you haven’t seen them already:
Can You Still Work Out When You Have Tennis Elbow?
And this one on The Gym Exercises To Avoid
If you’re in the early stages and don’t have a serious injury yet, hopefully you’ll be able to stop the progression with stretching and by modifying how you work out and what exercises you do.
I wish you the best in that! (But if you’re not making progress and are still hurting in a couple of weeks, I would strongly recommend joining and starting my self-help program.)
I dislocated my left elbow in September 2014.
I have almost fully regained my pre-injury hyper mobile range.
I wads told in January 2015 that the injury was now considered to be tennis elbow.
Would your programme help me to overcome the pain amd stiffness?
Hi Kirsty, My program should be able to help you with that pain and stiffness as long as it’s actually Tennis Elbow and involves those muscles (your wrist and/or finger extensor muscles.)
I have golfer elbow.Can you help me ?
Soon, Jonas. I’m working on the Golfer’s Elbow Program and it’s at least half finished. I expect to have it up within the next 2-3 weeks! (Thanks for asking.) You’ll see it referred to on the home page once it’s ready.
Hey in january i started having elbow pain just below my biceps from bicep curls but i didnt stop working out i continued to push through the pain i know its a stupid thing.. until the end of february the pain got so worse that when i tried to flex my arm i had pain from my elbow going all they way almost the end of my forearm.. in the begining of march i stopped working out and it got better the first 2-3 weeks but then it stopped getting better i have pain only in my elbow and little bit below the elbow goiing to the forearm when i try to flex my biceps and often when i pronate my forearm i get a crackling sound just below my elbow its more on the side where the brachioradialis is but i dont know do u think its tendinits i still have that pain and its not getting better i tried with 2 weeks of applying diclofenac gel but it didnt help
Hi,
My mom is suffering from tennis elbow for a week..
She has severe pain in her elbow and cannot hold anything and can’t move her hand properly.. She also have pain in her wrist..
Can you please suggest what can be done to reduce her pain?
I’m sorry, Priya, I can’t offer personal advice like that. All the best to your Mom.
so Allen, you are basically a physiotherapist right? i read your other article in regards to muscle healing,very very informative. what i wanted to ask was, is the healing process same for the piriformis muscle too? measured activity to regulate blood flow? i am a complete evidence to the warning you give the readers in the last article. time really never heals all wounds! 🙁
No, I’m not a physiotherapist or P.T. I’m a Neuromuscular Therapist. Whatever is going on with a Piriformis muscle is unlikely to be anything like what happens to the Common Extensor Tendon in the case of Tennis Elbow. Apples and Oranges. I haven’t treated anyone who had a “damaged” Piriformis Muscle – Although it’s often excessively tense/tight.
Sir –
I injured my elbow back early Aug 2015 after doing pushups and then lifting weights.
I did not know it was tennis elbow at that time and went on with lifting weights that day.
The night was miserable and after that my elbow has never been the same.
Its been 3 months now. Lifting a glass of water hurts.
Somehow when I do pushups it doesnt hurt and i have been doing pushups every other day.
The pain wont go away when i am resting or keep my arm straight for a long time (walking) and then bend it or if its
bent (keyboard) and then I stretch it.
Now – can i still do pushups at all or no? Is it not healing because of the pushups?
I tried wearing a brace but seems to help temporarily. The last 3 days have been real bad (i stopped pushups 5 days ago).
I am confused. What do I do and what do I not do?
Imminent Surgery? Steroid Shots?
Please adivse.
Thanks,
RSL
One of the basic rules of thumb is that you usually want to avoid or reduce the activity that lead to the injury (if possible.)
Another guideline is that sometimes it’s possible to continue certain exercises and activities if they don’t cause you pain while you’re doing them (and it sounds like it MAY be the case with your pushups) – but that’s not always the case. Sometimes the activity aggravates it and you don’t feel it right away (which might be happening to you.)
I know how difficult and frustrating this kind of injury is. I’ve been there. But please don’t start considering extreme actions like surgery (or even Cortisone) this soon!
(Three months or so is “early” when it comes to a chronic problem like Tennis Elbow.)
Many sufferers still take months to recover even when they’re doing all the right things and avoiding the wrong ones. (Hope you’ve learned a few of those on this site – like avoiding braces, ice, too much rest, Cortisone Shots, etc!)
Be sure to check out my “Exercises to Avoid” post and video, too, since it sounds like that would apply to you in your gym workouts.
I don’t know if it’s right for you or not, but I would definitely suggest that you consider my program.
I have had tennis elbow for one year, and it has not gotten any better with therapy, blood flow stimulation therapy plug in packs, stretching, and this week I will be getting prp. I do not have thousands of dollars but at this point I will do whatever it takes. Can you direct me to a sports massage therapist in Houston Texas? Or tools I can use to massage my own or really any suggestions you have will help, this is just getting kind of ridiculous :/ thx
I don’t know anyone in Houston – but as far as tools you can use for self-treatment and massage, have you looked at my program? Advanced “massage” therapy techniques are at the core of what I teach (and the most important – and often missing – part of treatment.) http://tenniselbowclassroom.com/
I got tennis elbow from ballet. I remember having it a few years ago and it gradually went away on its own. This is not very bad, but it is annoying. I have no swelling. The pain seems to be right in the joint on the outside. It seems like a tendon attachment? The area is not painful to touch either. Anyway, it seems like heat is helpful. I do not take pain medications like Advil, etc. but I do take ginger and turmeric. It is a slightly difficult to straighten my arm and heat helps that. I am trying to use my other arm for things like twisting lids, picking up heavier objects, gardening, digging, etc. Do you think if I try not to use it much it may get better? I got these squeeze balls for when I am recovered.
You got if from Ballet? That’s the first time I’ve heard that! Yes, for most Tennis Elbow sufferers the worst pain is at what’s called the “Common Extensor Tendon” attachment at the Lateral Epicondyle. (which sometimes feels like the bone / Epicondyle itself hurts)
I believe you are on the right track with heat rather than ice – and good for you for avoiding the pills – but, unfortunately, just because you use it less and try to rest it doesn’t necessarily mean it will heal (which I explained above so I won’t repeat that here.)
I have no idea how i got tennis elbow but i have been in pain for months. My Dr suggested some exercises they made it worse. So i stopped. Anything aggravates it. Sometimes it hurts while at rest. It wakes me at night. Will your program help?
Thanks for joining, Judy!
Hi, I’m 27 and I was diagnosed with Tennis elbow in my right arm in September, 3 weeks after the injury. Initially misdiagnosed for a hairline fracture and then twice as sprain. I am a dentist. I was not advised to take time off work for more than a week. So i went back to work from day 4. I drive long distances on weekends and see approximately 10-11 patients a day. (First 3 weeks after the injury my elbow would slightly swell after every 5 patients and reduce with NSAIDS by next morning) Once tennis elbow was diagnosed I was told to take time off work but by then it was already aggravated and quite painful. An orthopedic in Germany did 2 sessions of shockwave therapy (week 4) and strongly recommended steroid injections but having read there are no long term benefits and no healing potential in it I refused. He recommended flexbar and I bought one. I have been on physiotherapy since then (ultrasound, TENS, ice and sometimes strengthening exercises). Without the strengthening exercises I feel I get better but once I start the pain is back. Its been 3 months I am off work as recommended by the dr but I want to go back (at least as part-time 4 hrs of work) but Im afraid of worsening my tennis elbow. I developed tennis elbow in my left arm due to overuse in november and started treatment for that too. Still on physio, still in pain (mild, moderate, dull pain often laterally, sharp shooting pain in the medial area at times) Very weak forearm muscles and even 10 reps of flexbar or 10 reps of supination/pronation exercises with 1 lb. weight brings the pain back. I don’t know what to do. How do I strengthen my very weak muscles. The pain radiaties to medial side of my elbow and extends to my bicep/tricep area as well. Can I go back to work despite the pain. Would it get worse? I don’t want surgery. Please advise.
Hi Fida, It sounds like you’re in a really tough spot here. I know how stressful it is when something like this threatens your career (I’ve been there.)
I hope you’ve spent some time here at Tennis Elbow Classroom reading (or watching videos) and learning why the standard treatments, like icing, braces, inflammation “fighting” in general and especially Cortisone shots (which, it sounds like, you already know to avoid!) are not a logical approach to chronic tendon problems.
If you haven’t already come to that conclusion (or least fully considered it) that would be a good place to start – and if you agree it sounds like you might find my self-help, home program very helpful. (You might need the Golfer’s Elbow program, too, considering your medial elbow symptoms, so I would suggest joining at the Platinum level if you do.)
Can you go back to work? I wish I could advise you on that but I have no way of knowing. (But I can tell you that a lot of my patients and members do continue working or playing sports while they’re recovering. That’s possible for some sufferers if they’re doing the right things to treat their injuries.)
Hi,
I developed tennis elbow from mountain biking. I was riding often and riding hard…lots of pulling up on the bars from a standing position while climbing, jumping, and going over rocks/roots. I am 44 and have biked on/off all my adult life. This is the first time I have every developed an injury that was not related to a wreck. I have been off the bike 6 weeks now (which is killing me!) and as far as the pain goes, some days are a little better than others but it is always there. It hurts to straighten my arm out. It hurts to grip even the smallest items. I was at a meeting where I had to do a lot of handshaking last week and that killed me, particularly those guys with the macho firm shake!
While researching and confirming it is tennis elbow, I came across a mountain bike training blog that had an entry on tennis elbow – it was titled something along the lines of tennis elbow from mountain biking? Its not from what you think. I watched the video (the host seems very competent and professional in the biking fitness world) and basically what he was saying is that the likely cause of the development of tennis elbow from mountain biking is actually due to a weak or unstable shoulder. I shook my head, not really understanding, and continued to watch the video. Then it hit me. Light Bulb!!! I injured my shoulder over the summer in some rough surf at the beach. It was sore and weak for weeks…still not completely healed – I cant reach straight out with weight like putting groceries in the passenger seat while sitting in the drivers seat…This must be exactly what happened to me? The weakened should caused more of the stress from pulling upward on the bars to be handled by the elbow…which was never really used to that.
Does that all make sense to you? I generally don’t see a lot of tennis elbow complaints stem from biking…and there would be little reason for that when it comes to road biking which is more of a lower body thing…but mountain biking with a handicapped shoulder…makes sense to me.
Like I said, I’ve been out of the game and still in pain for six or seven weeks now. I am going to give your program a shot because I need to get back on the bike…When it is time to start riding again…small increments…is that the correct time to use a brace?
Yes, Tennis Elbow being related to an injured shoulder makes perfect sense. I very often find a relationship with the shoulder when I’m treating Tennis and Golfer’s Elbow sufferers in person (not always a clear, definable injury, however. Sometimes its’ just a Rotator Cuff weakness/imbalance.)
Mountain biking with all it’s inherent gripping and braking, could become a cause of Tennis Elbow all by itself, but I don’t really know how common that is. (I would think those who ride on really rough terrain a lot would be the most at risk.)
I would like ur 40 program but don’t have a computer just a Samsung tablet. Is that possible?
Hi Michael, Yes, Thanks for asking. As far as I know you can use your tablet, whether it’s an Android or an Apple IOS / iPad. I would strongly recommend going with the Platinum Level Membership so you can download the videos to your tablet and watch them without the need for a steady wifi connection, though – And I can’t promise that the videos will play at all if you go with the Gold Level Membership. You will need to make sure you have Flash or some kind of app installed that makes Flash videos playable on your Samsung.
(NOTE: For iPad users, the Platinum Level Membership is essential.)
I noticed you make a lot of assertions that, if true, should be backed by evidence-based medical literature. Do you have any citations to support your claims or is that contained in the diamond package? Just want to know what I’m getting into before throwing money at the problem. Thanks!
I developed tennis elbow in mid-February after purchasing a new racquet that was apparently strung too tightly and has caused TE with many others I’ve read about (Babolat AeroPro Drive). I initially felt pain after my first two sessions, but now knowing how serious the condition was, played through the discomfort until it became unbearable (4 more sessions). I’m 47 and this is my first bout with this condition. I did receive a cortisone shot and I’m on my 3rd (of 5) days on Prednisone. I’ve become a bit obsessive about this as I’ve completely shut down all strenuous activity for the past 3-4 weeks. Has it been your experience that the vast majority of TE sufferers heal from this after 3-6 months? I don’t mind the inactivity, but I can’t keep myself from thinking ahead about surgery. I started your exercises and am wearing an “aircast”. Any other suggestions? Thanks for “listening.
dear sir,
i am suffering with tennis elbow from the long time now (6 months). i have channel a doctor but it was too expensive here in kuwait. so please give me some advice to do some treatments. And i want to know it is any dangerous period i am in ? because it is 6 months already. And can i still workout ?
please grant me to advice.
thanks.
I understand that 6 months feels like a very long time when you have Tennis or Golfer’s Elbow, but it’s actually not that long. There isn’t really any “dangerous period” – Sometimes months or a year can go by without it necessarily getting much worse (or better!)
I can’t really give you any direct, personal advice – I can only suggest that you spend time on this site and learn more about it – especially why all the conventional treatments make no sense and can actually make the problem worse.
Whether you can still workout is a question only you can answer, but I did make a video to try and help you decide:
https://tenniselbowclassroom.com/tennis-elbow-exercises/can-you-still-work-out-with-tennis-elbow-injury/
I was a portrait photographer for many years but after several years of chronic TE (both arms) and excruciating pain at my busiest times of the year, I retired. It was a very hard decision financially and because of my love of photography but I couldn’t take it anymore. I tend to lean towards non-surgical options and RARELY use pain medication. I ordered the Kings Brand cold wrap as well as the blood flow treatment wrap. When I do the treatments, I’m fine BUT if I use my arms, the cycle begins again. Last weekend, I took prom portraits of my son and a couple days later, I couldn’t move my arm and the area around my elbow is swollen to twice its normal size. Not to mention, the sharp shooting pains have had me in tears! I’m looking for treatment but most of all a cure! At this point, minimal use of my arms causes inflammation and pain. Does your program get to the root cause of these weak tendons of mine…or is surgery my only hope for relief?!
I’m so sorry to hear you gave up your Photography profession because of this, Angelia. (I once gave up for a year or more at the beginning of my Bodywork career because of my tendon problems, so I have some idea what you may be going through!)
Here’s the thing that worries me the most about what you’re describing, though: “swollen to twice its normal size” is not typical for Tennis Elbow.
I’ve never seen that in all my years of working with Tennis Elbow sufferers. It sounds like your problem / injury is more than T.E., because that much swelling (if any at all) is just not a normal symptom of T.E.
I obviously can’t evaluate you – I can only encourage you to try to find the right help from someone in your area.
All the best to you!
After taking a month away from playing for vacation, I came back to play with my regular group (elbow fine for the past year). Getting there early, I hit against the wall fairly intensely for 15-20 minutes before the others showed up. Around a half-hour into playing, my elbow started hurting and I tacked another hour on top of that before we all called it quits. It was killing me. I played some lighter singles the Tuesday after that, but that just seemed to aggravate it. Now it’s two weeks later, and while I can lift a coffee cup again, I’m hesitant to set my clock back. I’m 52 and swim 3 times/wk (doesn’t seem to bother elbow) and haven’t really iced or braced it much, just letting it be. Now that it’s nice out again, I’d love to get back to playing ASAP.
I didn’t notice any swelling initially. Did I really screw this up in just two sessions of playing? I’m pretty sure hopping into slamming balls against the wall full force after 4 weeks of inactivity was a bad idea for a 52 yr. old, but now it’s done. Can I really get back into form with stretching exercises? Should I be using warm compresses to increase blood flow? Thanks for any info!
I don’t believe you caused anything just hitting for 15 minutes and then playing for 30.
I would have to suspect that you were already in trouble (a previous Tennis Elbow injury you thought you were over from a year ago?)
That your previous injury had not fully healed (which happens all the time, because the tendon often stops hurting before it has fully healed, and people often get lazy and don’t do their strengthening exercises once it stops hurting, which is unfortunately the best time to do them!)
Or you have been sliding toward this for some time and this just pushed you over the edge, so to speak.
I have to be careful about giving out specific advice to individuals, but I can say that I am generally in favor of heat unless there is evidence of a recent Acute injury, like visible swelling (which is almost never present with “classic” Tennis Elbow.)
Never had an issue in the past…..my guess I was pushing more reps in a shorter time…..I went from lifting the bar…. to 125 Im 5 months……had been pushing the extra for a few weeks…..I am a 3.5 player, but my serve when on….in…puts me in a higher category….without it…I don’t play with the same tenacity. …or tendonacity….haha
Thanks for the reply
I have suffered the effects of lateral/medial epicondilitis for almost 9 months. My job was strenuous and repetitive, since the injury I have had no choice but to switch jobs. I have been through the intensive therapy, steroid injections and everything else short of surgery. Steroid injections mask the pain but have not in any way promoted healing, as soon as they wear off I’m back to square 1. It’s very frustrating to say the least. Is this something I can plan on dealing with for the rest of my life?
I discovered my discomfort after lifting weights…only 135 pounds…..going on 8 months….anyway then later easing into my serve….a slice serve…..ouch….eased off…but pain still remained…fought through it….next morning I could not lift my arm…..rested a week…nothing… Doc said 4-6 weeks….here 8 weeks later…and 2 tournaments…yes I was stupid….still hurts and I can’t hit without pain…and without strength or pace….looking for answers….The worst part about Tennis Elbow is not playing Tennis 🙁
I am very interested in your program and for once someone agrees with my view on healing.ive never much believed in pills ,braces,bands and most honestly doctors!ive always researched my self and am happy I found you.
You can’t fix a problem by masking it with meds
Hi, I just wanted to share my experience on tennis elbow: I started feeling pain in both of my elbows approximately in early September 2017, mainly due to an increase in weight lifting. However, I am also on the computer 40+ hours a week. When I first started feeling the pain I didn’t think much of it, I continued doing what I was doing for two more months. The pain in my right elbow never got that bad, but my left elbow just kept getting worse. In late October / early November, I completely stopped all upper body lifting and started making significant changes. I changed my desk ergonomics, I started sleeping with my elbow on a pillow, I changed how I drove and sat on the couch. Pretty much anything that caused any pain to my elbow I tried to change. This helped with the pain somewhat, but I noticed my recovery was stuck around February 2018. I knew I had to utilize physical therapy to increase blood flow to the tendons and stimulate healing, but the inflammation in my elbow increased significantly even with the lightest physical therapy sessions. So I waited until late March and started seeing a physical therapist. If it wasn’t for the physical therapist, I probably wouldn’t be in the stage of recovery I am today. I was taught that my wrists were very stiff, so I worked on wrist flexibility which at the same time increased blood flow to my elbow area. I also started using a TENS unit weekly and after about a month I started using 10 lb weights. Now, I’m starting to lift even more, but still focusing on higher reps / lighter weight. One thing that has helped since I’ve seen the physical therapist is that he recommended that I try to do whatever I can to mitigate the inflammation at this point. So I’ve iced and used ibuprofen or naproxen (never combine both) constantly for about a month straight. Now I continue to ice daily but don’t need the ibuprofen / naproxen much if ever. I stretch much more now than I ever have before, and I am always working on my wrist flexibility / strength. Some days I don’t even feel any elbow pain anymore, and I definitely see progress weekly. Hope this helps any people struggling out there as I know how difficult / hopeless the healing process can be.
Hi, can chronic tennis elbow that is diagnosed late, cause a lump on the tendon where tennis elbow occurs? I’m in the UK; my elbow and forearm became very painful in spring 2021, so much so that I had shooting pains in my wrist every time I tried to lift anything or open jars. I still have the pain but have been just living with it. When I examined my arm in spring 2021, I felt a lump. The GP said it was nothing to worry about but requested an ultrasound. The ultrasound was last week, which is when the sonographer said ‘your tendon is inflamed ….it’s tennis elbow’.
There was no talk of treatment. I’m a female aged late 50s and have osteoarthritis. My job is health-care related and involves daily repetitive movements.
By ignoring the lump and waiting months for an ultrasound, have I permanently damaged my tendon? I’m right handed, which is where the pain and lump is.
I cannot see anywhere on the Internet saying tennis elbow causes lump formation. If you could answer that query, I’d be very grateful.
It’s not unusual for a tendon to become abnormally thickened – but that doesn’t usually present as a specific, round lump (at least not usually with Tennis or Golfer’s Elbow) The tendons involved in those conditions usually feel very “ropey” or stringy with palpation.
(I’ve seen and felt a significant lump in an Achilles Tendon or two, though, which is a huge tendon in comparison.)
Ganglion Cysts sometimes form in the tendons at the other end of the forearm / wrist and finger flexor tendons – usually at the wrist – often on the extensor tendons / “back” side of the wrist – but I haven’t heard of those forming at the elbow.
I doubt very much that you’ve permanently damaged your tendon just by waiting and “ignoring” your lump. Bottom line: Sometimes there is a lot of swelling in a tendon in the early stage of Tennis Elbow and other tendinopathies. That could be all it is.
Thank you for visiting, for your question and I hope this site helps you figure out the right way to treat these problems!
I’m 9 months into a tennis elbow injury (golf) in my left arm. I’m resting my left, I got tennis elbow in my right arm. I type for a living. I’ve stopped all sports with my arms, video games, heavy yard work, and I’ve been in PT for 2 months. I got a cortisone shot in my left arm one month ago. I am still in moderate pain. I feel like it gets better than regresses. Is it possible it never goes away? I have become pretty pessimistic about the whole situation. I used to Golf three times a week. I was teaching my son tennis now summer is coming up again and it looks like I’ll be sitting on the bench this entire summer again. It makes me suicidal to be honest any general advice? I really really am having trouble dealing with this condition. I got an MRI in my left, he said it was moderate epicondiltis.
Hello!
I was diagnosed with Tennis elbow in my right hand on 12/21/22. The pain was onset about two weeks after I was given the Tetanus shot in my right arm.
It became worse pain about a week later. I had to take off from work as I could not hold anything. It was a stabbing/throbbing/dull ache all the time. I said No to Costco steroid shots but had to take the oral steroids to fight the pain. It is week 6 now and I still have a lot of pain with/without activity. After week 3, the pain started in my left arm too.
In all seriousness, I am worried. I started PT and do the stretches and strengthening exercises daily and I am still in pain.
The pain includes twitching/burning sensation/cramping like pain.
1) Firstly, is it a true tennis elbow or something else as the pain started two weeks after I was given the Tetanus shot?
2) the arms esp. the right one feels very weak and tired and painful all the time. Sometimes, the left one too.
Totally clueless right now. Need help.
I’m sorry I didn’t get back to you sooner but I don’t have any special insights into what happened. If you ever return and see this, have you recovered by now?