Introduction: Could Your Daily Routine Be Causing More Harm Than Good?
You’ve probably heard that rest is important for healing, but did you know that some everyday habits could actually be making your tennis elbow worse—without you realising it?
Whether it’s the way you hold your phone, work at a desk, or even the exercises you do, these small actions could be slowing your recovery and keeping you stuck in pain. Let’s uncover the common mistakes people make—and how to fix them.
1. Over-Gripping Everyday Objects
Do you grip your phone tightly, clutch your steering wheel too firmly, or hold your computer mouse in a tense position? This excessive grip force overloads the elbow tendons, increasing strain and inflammation.
💡 Solution:
- Relax your grip whenever possible.
- Use an ergonomic mouse or padded tool grips to reduce strain.
- Switch to voice commands on your phone instead of excessive typing.
2. Poor Desk Setup & Awkward Wrist Positioning
If your keyboard is too high, your mouse is too far away, or your chair is poorly positioned, you could be forcing your wrist and forearm into an unnatural posture—putting unnecessary pressure on your elbow tendons.
💡 Solution:
- Ensure your forearms rest comfortably when typing or using a mouse.
- Keep your wrists in a neutral position rather than bent.
- Check your setup using the HSE workstation assessment to make quick improvements.
3. Doing the Wrong Exercises (Or Exercising at the Wrong Time!)
Strengthening exercises are vital for tendon recovery, but if done incorrectly or too soon, they can aggravate your condition rather than help it.
💡 Solution:
- Don’t just follow random exercises from the internet! Tennis elbow exercises need to be done in the right way, at the right time, with the right intensity.
- Avoid over-stretching a very irritated tendon, as this can make pain worse.
- For expert guidance, check out my Online Tennis Elbow Program, designed to help you heal properly.
4. Ignoring the Early Warning Signs
One of the biggest mistakes I see is people waiting too long to take action. The longer you ignore symptoms, the harder tennis elbow is to resolve.
💡 Solution:
- Address pain as soon as possible—early treatment leads to faster and more successful recovery.
- Get a clear diagnosis before assuming it’s tennis elbow—other conditions can mimic it.
- Not sure if your pain is tennis elbow? Join my FREE Elbow Assessment Masterclass, where I’ll guide you through an assessment to confirm your diagnosis.
Don’t Let Tennis Elbow Linger—Take Action Today!
Tennis elbow doesn’t just go away on its own. If you’ve been struggling with elbow pain, don’t wait until it becomes a long-term issue. Join my FREE Elbow Assessment Masterclass, where I’ll personally help you identify whether you have tennis elbow and show you what to do next.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Treating Tennis Elbow Since 2001
