A Home Tool Kit for Tennis Elbow, by Rob Cosma, Physiotherapist
November 18, 2025 • Written by physiotherapist, rob cosma
A Home Tool Kit for Tennis Elbow
Rob Cosma, BScKin, MScPT
Tennis elbow, or lateral epicondylitis, is a common condition I see in the clinic, and despite its name, you don’t have to be a tennis player to develop it.
It’s a painful and often frustrating injury that affects people from all walks of life - in particular those who perform repetitive hand, wrist, or arm movements.
In this article, I’ll walk you through a home tool kit to treatment for tennis elbow as well as highlight some of the potential causes and home management strategies for tennis elbow to help you understand and manage this condition effectively.
What is Tennis Elbow?
Tennis elbow is essentially an overuse injury to the tendons on the outer part of our forearms, a hallmark sign used by Physiotherapists to identify tennis elbow is pain on the outside of the forearm/elbow (close to your funny bone) during certain activities.
Interestingly, this condition is more about degeneration than true inflammation, especially in chronic cases. Every muscle in our body has a tendon at its starting point and ending point to anchor the muscle to the bone. Tendons are stiff collagen based structures that have little stretch, when we contract a muscle to do an activity – the tendon is the part of the muscle taking a significant part of that force.
When a muscle is stronger it will be able to better support the force that is being sent through the tendon, decreasing the stress experienced on that tendon. However, if the forces on a tendon exceed its capacity to heal, the tendon experiences inflammation in the short term and/or degeneration in the long term.
Specific to tennis elbow, the main causes for increased stress on the tendon are:
Repetitive use of the forearm muscles (e.g., typing, using hand tools, painting)
Improper technique in sports like tennis or golf
Poor ergonomics in the workplace
Sudden increase in load or activity (e.g., large scale home DIY projects, gardening)
Treatment Tools to Help
Once the primary cause of tennis elbow has been identified, in my opinion the trickiest part of the recovery process takes place – finding a balance of gradual loading. When we rehabilitate a tendon that has experienced degenerative damage – think of it like a webbing strap that is being frayed faster than it can be repaired.
The tricky thing with a tendon in this state is it needs an initial period of time of decreased stress before it can start to hold the necessary tension without experiencing damage, and if we increase that stress too quickly, we will continue to cause further damage.
The key is finding a balance to increasing the stress on the tendon at a rate that allows it to progress and regain strength whilst allowing it to heal throughout the process.
Finding this balance is much easier after the main cause of tennis elbow is identified and minimized – as well as knowing what tools/techniques can help decrease stress on our outerelbow tendons:
Load management (reducing or modifying aggravating activities)
Manual Therapy (soft tissue massage, trigger point release, tendon cross friction and cupping, can help relieve pain and improve mobility)
Stretching (stretching of the forearm extensor muscles can relieve tension and promote circulation to the area)
Eccentric Strengthening (eccentric exercises - where the muscle lengthens under load—are well supported by research for tendon rehab. For tennis elbow, we often begin with eccentric wrist extensor exercises using light weights)
Education and Bracing (knowing when to use a tennis elbow brace or Kinesiology Tape to help offload the affected tendons)
Basic Home Treatment Strategies
Consistency is key when managing tennis elbow at home. Here are some simple but effective strategies:
1. Rest or Activity Modification
Avoid repetitive wrist and gripping activities where possible. Use ergonomic tools or braces if needed.
2. Ice Therapy
Applying an ice pack to the outer elbow for 10–15 minutes can help reduce acute pain, especially after activity.
3. Forearm Stretching
A basic stretch: extend your arm in front of you with the palm facing down. Use the opposite hand to gently pull the fingers down and back until you feel a stretch in the forearm. Hold for 30 seconds and repeat 3 times daily.
4. Strengthening Exercises
A simple eccentric strengthening exercise:
Sit with your forearm supported on a table, palm facing down.
Hold a light dumbbell (or a can of soup).
Use the other hand to help lift the wrist up, then slowly lower it down over 3–5 seconds.
Repeat 10–15 times, once daily.
5. Elbow Strap or Brace
A counterforce brace and/or the use of Kinesiology Tape can offload the tendon and reduce symptoms during activity, though they are best used only temporarily and in conjunction with rehab.
When to Seek Help
If your symptoms persist for more than 6–8 weeks despite home care, or if the pain begins to interfere with sleep, daily function, or work, it’s time to consult a physiotherapist or healthcare provider.
Early intervention can help make a significant difference in recovery time, and speaking from my experience with many chronic cases of tennis elbow – finding that balance of overuse vs gradual loading and identifying exactly what movements are the cause can be hard to self diagnose.
Final Thoughts
Tennis elbow may be common, but with the right treatment and a proactive approach, it is very manageable. Whether you’re an office worker, tradesperson, or weekend athlete, with the right tools and approach you can get back to doing what you love pain free.
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Disclaimer: Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this article is intended to be general in nature and should not be taken as medical advice nor should it be used as a substitute for a visit with a licensed health care provider.