July is a great time for holidays, outdoor activities and friendly competitions. With Wimbledon on, many people think of tennis elbow as a racquet-sport injury, but it can also be triggered by DIY, painting fences, gardening, gripping tools, other repetitive wrist or forearm movements.
What is tennis elbow?
Tennis elbow, also called lateral epicondylitis, causes pain around the outside of the elbow and may spread into the forearm. It is usually linked to overuse of the tendons that help lift the wrist and fingers, especially when activities involve repeated gripping, lifting, pulling or twisting.
How to reduce your risk during summer activities
Build up gradually: avoid suddenly doing hours of painting, gardening, cycling or racquet sport if your arm is not used to it.
Take regular breaks: use short “microbreaks” before pain builds up, especially during DIY, decorating or tool use.
Change your grip: avoid gripping tools, handlebars or racquets too tightly; use padded handles or gloves if helpful.
Lift smarter: keep loads close to your body and try lifting with your palm facing upwards rather than downwards when comfortable.
Vary tasks: alternate heavy gripping jobs with lighter activities so the same tendons are not overloaded.
Check technique and equipment: make sure racquets, tools, brushes and bike set-up suit you and do not force awkward wrist positions.
If symptoms start manage it early…
Reduce aggravating activity: do not push through repeated gripping, twisting or lifting pain.
Keep moving gently: simple pain-free bending and straightening of the elbow can help maintain movement.
Try support if useful: a forearm strap, wrist support or elbow brace may reduce strain for short periods, especially during unavoidable tasks.
When to get help
Early physiotherapy can help reduce strain, prevent symptoms from worsening, and support a gradual, confident return to normal activity.
It is important to seek advice from a physiotherapist if you cannot use your arm normally, or elbow pain does not improve after a period of rest and self-care or if your pain is severe. At SWISSPHYSIO we will assess the cause of your symptoms, guide you on safe activity changes and provide a tailored exercises programme. If appropriate we will use Shockwave therapy and other supporting treatments.
Enjoy July without overloading your elbow
Tennis elbow does not have to stop the pleasure of summer. SWISSPHYSIO is here to help you. With early self-management, most people can continue enjoying holidays, Wimbledoninspired games, cycling tours and DIY projects while protecting the elbows.
If in doubt you can book a 15 minute Free consultation by calling us on 0191 296 0567 or book online via www.swissphysio.co.uk