Preventing Tennis Elbow: Stretches and Ergonomic Tips from a Physio

Tennis elbow isn’t just for athletes—it can affect anyone who uses their arms repetitively, from office workers to DIY enthusiasts. While physiotherapy is highly effective for treatment, prevention is even better. At Peak Physiotherapy Clinic in Galway, we regularly help clients reduce their risk of developing or re-aggravating tennis elbow through simple yet effective stretches and ergonomic advice.

In this post, our physiotherapists share practical strategies to keep your elbows pain-free.

What Causes Tennis Elbow?

Tennis elbow, or lateral epicondylitis, results from overuse of the forearm muscles and tendons. Repetitive strain—whether from typing, lifting, playing racket sports, or using tools—can lead to tiny tears in the tendon, causing inflammation and pain on the outside of the elbow.

Prevention focuses on reducing strain, improving flexibility, and correcting movement patterns.

Top Stretches to Prevent Tennis Elbow

Perform these 2–3 times daily, especially if your job or sport involves repetitive arm movements.

1. Wrist Extensor Stretch

• Extend your arm straight in front, palm down.

• Use your opposite hand to gently pull your fingers downward until you feel a stretch along the top of your forearm.

• Hold for 20–30 seconds. Repeat 2–3 times.

2. Wrist Flexor Stretch

• Same setup as above, but this time pull the fingers upward to stretch the underside of the forearm.

• Hold for 20–30 seconds. Repeat 2–3 times.

3. Forearm Rotation

• With your elbow at 90 degrees, slowly rotate your palm up and then down.

• Perform 10–15 slow repetitions on each side.

4. Fist Clench with Towel or Ball

• Squeeze a rolled towel or stress ball and hold for 5–10 seconds.

• Repeat 10 times, 2–3 times a day to strengthen grip without overloading the tendons.

Ergonomic Tips from a Physiotherapist

Correct ergonomics can dramatically reduce elbow strain—especially if you're at a desk or do physical work.

✔ Desk Setup

• Keep elbows bent at 90 degrees with forearms supported.

• Ensure your keyboard and mouse are level with your elbows.

• Avoid overreaching or resting your wrists on sharp edges.

✔ Take Regular Breaks

• Use a timer to stand, stretch, or shake out your hands every 30–45 minutes.

✔ Tool Technique

• Use tools with padded handles and keep wrists neutral when gripping.

• Avoid excessive force—let the tool do the work.

✔ Warm Up Before Activity

• Whether you’re gardening, playing tennis, or working a physical job, warming up your forearm muscles can prevent strain.

When to Seek Help

If you notice recurring pain or weakness in your elbow, early intervention is key. At Peak Physiotherapy Clinic, we provide customised assessments and preventive programmes to stop tennis elbow before it starts.

Your Elbows Deserve Better

Prevention is not about doing more—it’s about doing things smarter. By building a routine of daily stretches and practising good ergonomics, you can protect your elbows from long-term strain and discomfort.

Need personalised guidance or already feeling discomfort? Book a consultation at Peak Physiotherapy in Galway today.