Tennis Elbow Isn't Just for Players: Why Homemakers and Cleaners Are Also Susceptible

Tennis elbow is medically known as "lateral epicondylitis." Although the name has a sporty connotation, clinical statistics show that less than 10% of patients are injured while playing tennis. More often, the sufferers of this pain are diligent homemakers who tirelessly manage household chores, and cleaners who work daily with brooms and mops.

What is tennis elbow? Why do people who don't play tennis also get it?

Tennis elbow is essentially the overuse of the extensor muscles. These muscles originate from the bony prominence on the outside of the elbow and are responsible for "cocking the wrist upwards" and "grasping with the fingers."

For tennis players, the impact force during a backhand shot is the main cause; but for the general public, "heavy repetitive movements" and "improper force application" are the real culprits:

• The Invisible Killer for Homemakers: Imagine daily tasks like carrying heavy groceries, chopping and stir-frying vegetables, single-handedly tossing heavy woks, forcefully wringing out mops, and even holding children. These seemingly ordinary actions frequently use the wrist extensor muscles. When these muscles are under prolonged tension, microscopic tears and chronic inflammation can occur at the tendon-bone attachment site.
• The Occupational Mark of Cleaners: Cleaning involves extensive scrubbing, wiping glass, and mopping. These actions require prolonged gripping of tools and repetitive wrist movements. When wrist strength is insufficient to cope with these high-frequency movements, pressure shifts to the outside of the elbow, leading to severe pain.

If you experience the following, you may have tennis elbow:

1. Tenderness on the outside of the elbow: Pressing the bony prominence on the outside of the elbow causes noticeable stinging pain.
2. Weak grip: Feeling weak and unable to exert force when holding a cup, opening a bottle cap, or holding a pen.
3. Movement-induced pain: When wringing a towel, lifting heavy objects, or cocking the wrist upwards, the outside of the elbow feels like it's being zapped or pulled.

If you are currently experiencing pain, in addition to seeking professional treatment, "stress reduction" in daily life is crucial:

1. Adjusting Force Application Patterns:

• Palm-up principle: When moving heavy objects or carrying grocery bags, try to keep your "palms facing upwards." This shifts the point of force to the stronger biceps, reducing strain on the extensor tendons of the elbow.
• Use both hands: When wringing a cloth or stir-frying, try to adjust your posture to avoid excessive torque on a single joint.

2. Fascial Release and Stretching:

Extend the affected arm, palm facing inwards, wrist bent downwards, and gently assist with the other hand to press inwards until you feel a tightness on the outside of the elbow. Hold for 15-30 seconds, repeat 3 times. This can effectively relieve overly tight wrist extensor muscles.

3. Correct Use of Braces:

A tennis elbow brace (circumferential strap) should not be worn directly on the painful spot, but rather about two centimeters below the painful spot. This can change the point of force application for the muscles through physical compression, reducing the pulling force on the injured tendon.

Pain is often the body's way of "protesting." Physical therapy can not only relieve inflammation through electrotherapy, ultrasound, or manual fascial release, but more importantly, it helps you identify incorrect force application habits in daily life and strengthen the muscles of the forearm.

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