Common mistakes to avoid
1. Pushing through sharp or worsening pain
Carrying on with the same heavy or repetitive task while the pain builds can keep the tendon irritated. Cleveland Clinic notes that continuing to use the elbow before the tendon heals can increase the risk of a tendon tear. The NHS advises avoiding or reducing the activities that make symptoms worse.
2. Stopping all use of the arm
Resting from aggravating activities is a standard first step, and MedlinePlus suggests resting the arm for 2 to 3 weeks. Resting doesn't mean never moving it, though. The NHS suggests simple exercises such as bending and straightening the arm, and physical therapy commonly includes stretching and strengthening. Ask a clinician what level of activity is reasonable for you.
3. Relying on one quick fix
Braces, ice and pain relievers can ease symptoms, but they don't address why the tendon became overloaded. Most care plans combine several approaches. See our overview of tennis elbow treatment options.
4. Stretching hard into pain
Stretching is commonly part of physical therapy for tennis elbow, but stretches should be gentle. Stop if a stretch causes sharp or worsening pain, and ask your therapist how far to go.
5. Wearing a strap too tight or all day and night
A forearm strap that is too tight can press on nerves and cause tingling. Most straps are designed for use during activity. Our guide to how long to wear a tennis elbow brace covers this in detail.
6. Returning to full activity too quickly
When pain eases, it is tempting to go straight back to heavy lifting, long sessions of sport or a full workload. A gradual return gives the tendon time to adapt.
Movements that often aggravate it
The NHS, Cleveland Clinic and OrthoInfo describe pain that gets worse with:
- lifting or bending the arm, and gripping objects
- moving or twisting the wrist, such as using a screwdriver or wrench
- turning a doorknob, opening a jar or shaking hands
- gripping a racket or tool
Some people find it easier to lift with the palm facing up, use both hands, keep objects close to the body and use tools with thicker, more comfortable handles.
Work, computer and hobby triggers
Cleveland Clinic notes that most people with tennis elbow don't play tennis. The NHS lists computer work (typing and using a mouse), manual tasks such as sewing or using a screwdriver, and leisure activities such as tennis or playing a musical instrument as common triggers. MedlinePlus suggests adjusting technique, equipment and workstation set-up.
| Activity | Changes some people find helpful |
|---|---|
| Computer mouse and keyboard | Adjust your chair, desk and set-up. MedlinePlus mentions aids such as a wrist support or roller mouse. Taking short breaks may also help. |
| Phones and tablets | Switch hands, use a stand, and avoid holding the device with a tight grip for long periods. |
| Manual work and DIY | Use power tools where appropriate, choose larger handles, and spread heavy jobs across the day. |
| Music and crafts (guitar, piano, drums, knitting, crochet) | Shorter sessions, regular pauses and a relaxed grip. A teacher may be able to suggest technique changes. |
| Racket sports (tennis, pickleball, squash, badminton) | Check your technique and equipment, including racket grip size, and consider playing less or cross-training (MedlinePlus). OrthoInfo notes that racket fit and stringing can affect forearm strain. |
| Gym training | Adjust grips and loads. See working out with tennis elbow. |
What happens if tennis elbow goes untreated?
Most people get better with rest and non-surgical care, according to Cleveland Clinic and MedlinePlus. However, the NHS notes that tennis elbow can sometimes last over a year, and Cleveland Clinic warns that continuing to use the elbow before the tendon heals can increase the risk of a tendon tear. Ongoing pain can also make everyday tasks, work and sleep harder.
Our guide to how long tennis elbow lasts explains typical recovery timelines.
Contact a healthcare professional if your pain is severe, getting worse, not improving after a few weeks, or comes with numbness, swelling or weakness.
How to help prevent tennis elbow
There is no guaranteed way to prevent tennis elbow. Cleveland Clinic lists risk factors that include being over 40, regularly lifting more than 45 pounds, smoking, obesity, and sports, jobs or hobbies with repeated arm swinging, twisting or tool use. These general habits may lower the strain on your forearm tendons:
- Build up gradually. Increase new activities, sports or workloads step by step rather than all at once.
- Strengthen the whole arm. Forearm, shoulder and upper-back strength can help share the load. Our exercise guide describes commonly used exercises.
- Vary your tasks. Break up long periods of repetitive gripping with short pauses.
- Check your equipment. Tool handles, racket grips and workstation set-up can all affect how hard your forearm works.
- Warm up. Gentle movement before sport or heavy work may help you feel ready for the load.
Frequently asked questions
Should I completely rest my arm if I have tennis elbow?
Resting from the activities that cause pain is a standard first step, but the NHS also suggests simple movement exercises, and physical therapy usually includes strengthening. A clinician can advise on the right balance for you.
Can using a computer mouse cause tennis elbow?
The NHS lists computer work, including typing and using a mouse, among activities that can lead to tennis elbow. MedlinePlus suggests adjusting your workstation and considering aids such as a wrist support or roller mouse.
What happens if tennis elbow goes untreated?
Most people improve with non-surgical care, but the NHS notes it can sometimes last over a year, and Cleveland Clinic warns that continuing to use the elbow before the tendon heals can increase the risk of a tendon tear. If symptoms are not improving, a healthcare professional can help.
Sources
We checked this article against the following pages on October 22, 2026. Read how we write our guides.
- Tennis Elbow (Lateral Epicondylitis) (opens in a new tab). Cleveland Clinic.
- Tennis elbow (opens in a new tab). NHS.
- Tennis elbow (opens in a new tab). MedlinePlus Medical Encyclopedia, U.S. National Library of Medicine.
- Tennis Elbow (Lateral Epicondylitis) (opens in a new tab). OrthoInfo, American Academy of Orthopaedic Surgeons.
