Tennis Elbow in the Summer? Yep, It’s a Thing (Even if You’ve Never Held a Racket)

 

Hey friends, it’s Nicola here! And yes—we’re talking about tennis elbow. I know what you're thinking... "I haven’t played tennis since high school gym class!" But before you scroll away, stick with me.

Despite the name, tennis elbow (aka lateral epicondylitis) has nothing to do with being Serena Williams and everything to do with repetitive use of the muscles in your forearm. Think lifting groceries, long hours at a keyboard, weekend gardening marathons, or even gripping a kayak paddle while trying to have a Pinterest-worthy summer.

So if your elbow’s giving you grief—especially when you're doing simple stuff like opening jars or lifting your coffee mug—it might be time to show your elbow a little love.

Here are five simple but powerful ways to manage tennis elbow (and get back to summer fun without wincing):

1. Rest That Elbow

Yes, I said it. REST. I know you're busy, but if you keep pushing through the pain, you're only making it worse. Take breaks, switch arms, and ask for help with heavy lifting. This isn’t forever—it’s for healing.

2. Chill Out (Literally)

Ice is your bestie here. Apply an ice pack (or frozen peas—classic) to the outer elbow for 15–20 minutes a few times a day. Just don’t put ice directly on your skin. We're helping the tissue heal, not giving you frostbite.

 

 

3. Stretch It Out, Strengthen Slowly

This is where physio magic happens.

✅ Wrist Extensor Stretch

✅ Wrist Flexor Stretch

Do them slowly, breathe, and don’t push through pain. Later, when it feels better, start light strengthening with wrist curls or resistance bands. Slow and steady wins the race.

4. Set Up Your Space

If you're working from home (like many of us), adjust your desk so you’re not straining your wrists or elbows. Even holding your phone awkwardly too long can spark symptoms. Ergonomic tweaks can make a world of difference.

5. Get Professional Support (Hi! 👋)

Sometimes you need more than Google and good intentions. That’s where I come in. Physiotherapists (like yours truly) are trained to help you recover with hands-on care, tailored exercises, and tools like shockwave therapy. You don’t have to DIY your healing.

Bottom Line:

Tennis elbow doesn’t care if you’ve never picked up a racquet. It’s about how you move, grip, and overdo. But with the right support—and a little kindness to your body—you can get back to the things you love. Summer sangria in one hand, pain-free elbow in the other? Yes please.

If your elbow’s been nagging you, or you want a little more guidance, I’d love to help. Let’s get you back to strong, confident movement.

Nicola 💪

@nicola_physio

www.diamondphysiotherapy.ca




Nicola Robertson

Pelvic Floor Physiotherapist