What is Tennis Elbow?
Tennis Elbow (medically known as lateral epicondylalgia or lateral elbow tendinopathy) involves pain and tenderness on the outside of the elbow, mainly due to degenerative changes (rather than primary inflammation) in the extensor tendon, usually the Extensor Carpi Radialis Brevis (ECRB).
It affects roughly 1–3% of adults in the general population and is especially common in people aged approximately 35–54 years, according to research.
Why Are Office Workers Prone to Tennis Elbow?
Though the name “tennis elbow” evokes images of racquet sports, modern research shows that office-based and computer-using workers are surprisingly vulnerable. Let’s unpack why.
Repetitive mouse and keyboard use
Even low-force but highly repetitive tasks, such as using a mouse or keyboard for hours, can load the ECRB tendon. These tasks involve wrist extension, gripping, or static positions that over time may lead to micro-tears and tendon overload. The tendon’s ability to adapt becomes exceeded, leading to degeneration.
Poor ergonomics
A workstation that is poorly set up (desk too high/low, improper chair, keyboard/mouse placed awkwardly) can place the wrist and forearm in less optimal positions forcing greater muscular and tendon load.
Static postures and lack of variation
Sitting for long hours, holding the wrist in extension, or maintaining the same posture without rest allows tendons to fatigue, blood flow may be reduced, and micro-damage accumulates.
Lack of conditioning
Unlike athletes, many office workers do not regularly strengthen their forearms or vary their loading in a way that builds tendon resilience. Thus the tendons may be less prepared for the repetitive strain of daily work.
Takeaway: Office workers are prone to tennis elbow not because they’re swinging racquets, but because they perform low-level but highly repetitive strain tasks without variation, recovery, or ergonomic support.
🎮 The Four-Step Game Plan to Beat Tennis Elbow
1. Tune down the stress
Start by identifying the repeat offenders (mouse, keyboard, wrist posture) and reduce the load. Adjust your workstation, change your grip, take more mini-breaks.
2. Physiotherapy
Massage, joint mobilisation, trigger-point work can ease your pain and help improve wrist/elbow movement early on. Along with this, progressive exercise is a top-tier treatment. Start with isometric holds (wrist extension) for pain relief, then move into eccentric and heavy slow resistance (HSR) work to rebuild tendon resilience. Shockwave therapy is another amazing option that helps in healing of your tendon and makes your pain go away.
Book an appointment with an MSK specialist physiotherapist who may be able to help you with this.
3. Ergonomics & movement rhythm
Yes! your chair, desk, screen, mouse matter. Add micro-breaks, vary your tasks, avoid long static wrist extension.
4. Educate & partner with yourself
You’re the coach of your own recovery. This tends to take months not days. Learn why you got here, track progress, stay patient, keep the load gradual. Most first-line treatments don’t involve surgery.
🏁 Final Whistle
Don’t let your elbow stay stuck in “mouse mode” forever. Combine smart work, strength training, ergonomic fixes and self-management, and you’ll be giving your tendon a real chance to come back stronger.
Happy healing (and less typing with a gritted fist)!
Ready to start your recovery journey?
Book an assessment with our expert physiotherapists today.
