Introduction
Tennis elbow, also known as lateral epicondylitis, can make even the simplest daily tasks feel difficult. This condition isn't just limited to athletes—anyone who frequently uses their forearm muscles can develop it. Whether you’re using tools at work, typing for hours, or lifting weights at the gym, overusing your arm can lead to pain. At JANMI Soft Tissue Therapy, I use hands-on techniques, exercises, and a deep understanding of how our bodies are meant to move to help people recover.
Instead of simply treating the pain, I focus on finding the real source of the problem. It often comes down to muscle imbalances, tight fascia, or poor posture habits—issues that are common in our modern lifestyle. Let’s dive into how tennis elbow develops, how our elbows have evolved over time, and how combining sports massage, trigger point therapy, deep tissue work, and myofascial release can make a difference.
The Anatomy and Evolution of the Elbow
The elbow is much more complex and adaptable than it appears. Our early ancestors mainly used their elbows for climbing and holding onto branches. As humans evolved to use their hands for things like making tools, lifting heavy objects, and throwing, the elbow adapted too. It became stronger and better at allowing a wider range of movements.
This evolution put extra stress on specific muscles, especially the ones that help extend the forearm. These muscles attach to the outside of the elbow and are often overused when we repeat actions like typing, lifting weights, or playing sports. This overuse can lead to tennis elbow, and despite its name, you don’t need to play tennis to experience it—many people who use their forearm muscles in everyday activities are affected.
How Modern Life Contributes to Tennis Elbow
Modern activities can be surprisingly tough on our elbows. Think about how much time we spend typing, scrolling through our phones, or using handheld tools. These activities all put pressure on the forearm and elbow, especially when we maintain awkward positions for hours. Over time, this can lead to muscle imbalances and strain, eventually causing problems like tennis elbow.
Our ancestors moved throughout the day, using many different muscles. Today, we’re often sitting for long periods and repeating the same small movements, which leads to some muscles getting weaker while others become overworked. This imbalance is what often causes conditions like tennis elbow.
JANMI’s Approach to Treating Tennis Elbow
At JANMI Soft Tissue Therapy, we take a comprehensive approach to treating tennis elbow. We use a combination of sports massage, deep tissue work, trigger point therapy, and myofascial release. Each of these techniques plays a crucial role in reducing pain and supporting the body’s recovery. Our treatment plan is personalized to each individual, ensuring that we address their specific needs and concerns.
Sports Massage: Sports massage helps improve blood flow, which aids in muscle recovery by bringing in nutrients and removing waste products. It also helps relax the forearm muscles, which takes pressure off the elbow and provides some relief.
Deep Tissue Work: Deep tissue therapy targets the deeper muscle layers. Repetitive movements can lead to adhesions—spots where muscle fibers stick together, limiting movement. By working deeply on these areas, I help break down these adhesions so your muscles can move more freely again.
Trigger Point Therapy: Trigger points are sensitive spots, or “knots,” in the muscles that can cause pain to spread. For tennis elbow, these knots often form in the forearm muscles. By releasing these trigger points, we can ease pain and restore better muscle function.
Myofascial Release: Fascia is the connective tissue that surrounds muscles. When it gets tight, it can restrict movement and put pressure on joints. Myofascial release works to loosen these tight areas, improving movement and reducing stress on the elbow.
Exercises and Aftercare: Strengthening and Preventing Future Problems
While manual therapy is effective in relieving pain, it's crucial to incorporate exercises into the treatment plan to build strength and prevent the issue from recurring. At JANMI, we create customized exercise plans tailored to each person’s needs. These exercises are designed to help their muscles work together more effectively, promoting long-term recovery and preventing future problems.
Here are some of the exercises I often recommend:
Wrist Extensor Stretch: Hold your arm straight in front of you, palm facing down. Use your other hand to gently pull back on your fingers until you feel a stretch along the top of your forearm. Hold for 20–30 seconds and repeat three times. This helps release tightness in the forearm.
Eccentric Wrist Extensions: Rest your forearm on a table, holding a light weight. Slowly lower the weight, letting your wrist bend, then use your other hand to help bring it back up. This exercise builds strength in the forearm without putting too much pressure on it.
Supination/Pronation Movements: Hold a light weight or something similar, like a hammer. Rest your elbow on your knee and rotate your forearm so your palm faces up, then down. These movements strengthen the muscles that rotate your forearm and improve stability.
Ball Squeeze: Tennis elbow can weaken your grip strength. To improve it, take a soft ball and squeeze it for about 10 seconds, then relax. Do this 10–15 times to build grip strength gradually.
John’s Story: Getting Back to Pain-Free Movement
Let me share a story that illustrates the effectiveness of our approach. John, a 42-year-old accountant, came to us at JANMI after dealing with tennis elbow for six months. The pain began when he increased his weightlifting routine and spent long hours typing at work. This combination led to ongoing discomfort that affected his daily life.
We started with myofascial release to ease the tightness in his forearm, followed by deep tissue work and trigger point therapy. I also gave John key exercises to practice at home, including eccentric wrist extensions and forearm stretches. After about eight weeks, John’s pain significantly reduced, and he was able to lift weights and work comfortably again.
Important Note
Tennis elbow can have different causes, so it’s important to get a proper assessment from a healthcare professional to rule out serious problems. The treatments and exercises I mention here work best under the guidance of a trained therapist.
Conclusion
At JANMI Soft Tissue Therapy, I understand that tennis elbow isn’t just pain in one spot—it’s usually a sign of muscle imbalances that have been made worse by modern habits. My approach combines manual therapy with targeted exercises to address both the pain and its root cause, helping you recover effectively and avoid future issues.
If you’re struggling with elbow pain, reach out to JANMI Soft Tissue Therapy. Together, we can work to reduce your pain, restore movement, and help you get back to doing what you love without limits.
Warm regards,
Paulius Jurasius
Founder, JANMI Soft Tissue Therapy
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