Managing Elbow Tendinitis: Natural Recovery Strategies and Massage Benefits

Elbow tendinitis, commonly referred to as either tennis elbow (lateral epicondylitis) or golfer's elbow (medial epicondylitis), is a condition that affects many people, not just athletes. Whether you're training regularly, working a desk job, or simply spending too much time on your phone, the repetitive stress on the forearm muscles can lead to inflammation, pain, and decreased function.

In this post, we break down what elbow tendinitis is, how to recognise it early, and how sports massage can provide much-needed relief.

What Is Elbow Tendinitis?

Elbow tendinitis occurs when the tendons connecting your forearm muscles to the elbow become inflamed or irritated. This is usually due to overuse, poor posture, or repetitive strain.

• Tennis Elbow (Lateral Epicondylitis): Affects the tendons on the outside of the elbow, typically from repetitive wrist extension.

• Golfer's Elbow (Medial Epicondylitis): Affects the tendons on the inside of the elbow, usually from repeated wrist flexion or gripping.

Common Causes

• Repetitive motions (typing, lifting, sports like BJJ, tennis...)

• Poor ergonomic setup (desk work or driving)

• Weak grip or imbalanced forearm strength

• Previous injuries or chronic overuse

• Fascial restrictions or trigger points in the forearm, triceps, or shoulder muscles

Even those who don’t work out heavily can develop symptoms, especially with lifestyle habits like prolonged phone use, home DIY projects, or playing musical instruments.

Signs and Symptoms

• Pain on the inside or outside of the elbow

• Tenderness when touching the epicondyle area

• Discomfort during gripping, lifting, or typing

• Stiffness or aching that worsens with activity

• Occasional numbness or tingling if nerves are involved

How Sports Massage Can Help

Sports massage is a valuable and effective treatment option for managing elbow tendinitis:

1. Releases Muscle Tension

Massage helps reduce tightness in the wrist extensors/flexors, triceps, and surrounding tissue.

2. Improves Circulation

Enhanced blood flow promotes healing and reduces inflammation around the affected tendons.

3. Breaks Down Adhesions

Targeted deep tissue work and myofascial release help address scar tissue or fascial restrictions that limit function.

4. Addresses Trigger Points

Releasing trigger points in nearby muscles can reduce referred pain to the elbow.

5. Promotes Better Mobility

Massage combined with gentle mobilisation can restore the range of motion in the elbow and wrist.

Complementary Care Tips

• Avoid aggravating activities temporarily

• Use ice or anti-inflammatory gels if the pain is acute

• Perform gentle forearm stretches

• Strengthen forearm, shoulder, and grip muscles over time

• Adjust workspace ergonomics

When to Seek Help

If your elbow pain persists or begins interfering with daily tasks or training, it’s important to seek professional support. Early intervention can make recovery faster and prevent long-term issues.

As an active sports competitor for over 10 years, I've faced my fair share of injuries and physical challenges. Finding a masseuse who understands the demands of my sport and can effectively address my needs has been a game-changer. Rico has been instrumental in mending my long-standing injuries and preparing me for my next competition. His expertise, tailored treatments, and keen understanding of an athlete's body have significantly improved my performance and recovery. I highly recommend Rico to any athlete seeking top-notch care and support.

Antony J.

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At Rico Sports Massage Therapy, we help clients manage pain and improve performance through targeted, personalised treatment sessions. Whether your elbow pain is new or something that’s been lingering for months, we can help.