Tennis elbow
Pain on the outside of the elbow. Usually worse when gripping, lifting with your palm down, or bending your wrist back against resistance.
Arm · Physio & chiro at home
Tennis Elbow Treatment at Home in Oakville, Burlington & Milton
Reviewed by Dr. Alex Greyvenstein, DC · October 1, 2026With tennis elbow, the small jobs are the ones that hurt. Picking up a coffee mug, shaking someone's hand, opening a jar, or a full day on the mouse can all send a sharp ache down the outside of your elbow.
And despite the name, most people who get it have never played tennis. Dr. Alex works out what's overloading your elbow and how to calm it down and load it back up, right in your home.
You can see Dr. Alex Greyvenstein, DC, for chiropractic care, Helena Greyvenstein, Physiotherapist, for physio, or both.
The basics
What is tennis elbow?
Tennis elbow, or lateral epicondylalgia, is pain on the outside of the elbow where the forearm muscles that extend your wrist and fingers attach to the bone. When those tendons are asked to do more than they're ready for, over and over, they become irritated and sensitive.
It's an overload problem rather than a sudden injury. That's good news, because it means the right mix of easing off the aggravating load and gradually rebuilding strength usually gets it moving in the right direction.
Golfer's elbow
Pain on the inside of the elbow. Usually worse when gripping, lifting with your palm up, or bending your wrist forward. It's treated in a similar way.
Is it your neck?
Sometimes pain on the outside of the elbow comes from the neck or an irritated nerve. If there's tingling, numbness or neck pain too, your neck will be checked as part of the assessment.
Causes
What causes tennis elbow?
Tennis elbow usually builds up from repeated gripping and wrist movement. Common causes and contributing factors include:
- Long hours on a mouse and keyboard
- Repetitive gripping or twisting
- Using tools like screwdrivers or wrenches
- Painting, gardening or home renovations
- Lifting with your palm facing down
- Racquet sports like tennis or pickleball
- Gym work with heavy grip, like rows and deadlifts
- Carrying a baby or a car seat
- A sudden jump in activity or workload
- Neck or shoulder stiffness changing how you use your arm
A common story is a new project, like a weekend of painting or a busy stretch at work, on top of an already busy arm. It's rarely one thing.
Symptoms
Common symptoms of tennis elbow
You might notice:
- Pain on the outside of the elbow
- Pain spreading into the forearm
- A sore spot on the bony bump of the elbow
- Pain when gripping or squeezing
- Pain lifting a mug, kettle or bag
- Pain shaking hands
- Pain opening jars or turning door handles
- A weaker grip than usual
- Stiffness first thing in the morning
- Pain after computer work
Most people can still bend and straighten their elbow fully. It's using the hand and wrist under load that hurts.
Treatment
How Dr. Alex treats tennis elbow at home
First comes the boring but useful part: what you do all day with that arm. Then Dr. Alex checks your grip, the tendons, your wrist and shoulder, and your neck if needed. Treatment is aimed at what you need the elbow for, whether that's a keyboard, a paintbrush or a pickleball paddle.
Muscle
Soft Tissue Therapy for Tennis Elbow
The forearm muscles that attach at the outside of the elbow often get tight, knotted and tender when the tendon is irritated. Dr. Alex uses hands-on techniques such as Muscle Release Therapy (MRT) to ease that tension, often while you move your wrist and fingers. Areas may include the:
- Wrist and finger extensors
- Forearm muscles near the elbow
- Upper arm
- Shoulder
Muscle
Instrument-Assisted Soft Tissue Therapy for Tennis Elbow
A smooth, specially shaped tool is glided along the forearm to work through tight, sensitive tissue around the sore tendon. It covers a wider area than hands alone, and it's only used if it suits you.
Joint
Neck and Upper Back Adjustments for Tennis Elbow
The nerves that run to your elbow and forearm start in your neck, and stiffness in the neck and upper back can change how your whole arm works. If your assessment shows these areas are involved, adjustments or gentle mobilizations to the neck and upper back may be part of your treatment. It's not about treating your neck instead of your elbow, but making sure nothing up the chain is adding to the problem.
Between visits
Strengthening Exercises for Tennis Elbow
Exercise is the main part of tennis elbow rehab. Tendons get stronger and less sensitive when they're loaded the right amount, not too much and not too little. Your program starts gently and builds over time, and may include:
- Wrist extension holds
- Slow wrist lifts with a light weight
- Grip strengthening
- Forearm rotation exercises
- Shoulder and upper back strength
Support
Bracing for Tennis Elbow
A tennis elbow strap, also called a counterforce brace, sits just below the elbow and takes some strain off the sore tendon when you grip. For many people it makes work, sport and daily tasks more comfortable while the elbow recovers. Dr. Alex will tell you whether a brace makes sense for you, which type to get, where to position it, and when to wear it. It's a helper, not the treatment.
Physiotherapy
Physiotherapy for tennis elbow with Helena
Helena Greyvenstein · PhysiotherapistPhysio for tennis elbow centres on gradual tendon loading, with hands-on work alongside it and no adjustments. After an assessment, treatment may include:
- Progressive loading exercises for the forearm tendons
- Hands-on techniques for the elbow, forearm and wrist
- Advice on grip, workstation setup and sport technique
- Guidance on whether a brace makes sense for you
- A gradual plan back to tennis, pickleball, golf or work tasks
Your forearm exercises are set to a weight you can manage between meetings or chores. More on in-home physiotherapy in Oakville.
Home exercises
Tennis elbow exercises at home
Most of them need only a table and a light weight or water bottle. Helena and Dr. Alex's guide walks through tennis elbow exercises step by step, with how often to do them and signs to stop.
Day to day
Everyday habits that help your elbow
Treatment works best when your elbow isn't being overloaded the rest of the day. A few small changes help:
Lift with your palm up
Carrying a bag or mug with your palm facing up uses different muscles and takes load off the sore tendon.
Loosen your grip
Most people grip their mouse, phone and tools harder than they need to. Try relaxing your hand a little.
Set up your desk
Keep your mouse close and your wrist straight. Because visits are at home, your actual workspace can be checked.
Ease off, don't stop
Cut back on what flares it up, but keep using your arm. Complete rest tends to leave the tendon weaker.
Why mobile
Who home visits help most
Tendons change slowly, so tennis elbow care runs over weeks. Skipping the drive makes those weeks easier to keep up.
Elbow care for a parent who would rather not drive
If a sore elbow makes the kettle a two-handed job, gripping a car door and a cane isn't much easier. Dr. Alex comes to the kitchen instead.
- Elbow pain that makes lifting a kettle hard
- No driving or car transfers needed
- Family members are welcome to be there
Booking for a parent? Fill in the form with their details.
When gripping the steering wheel hurts
Ten and two on the wheel is a lot of forearm work for a sore tendon, especially after a collision that jarred your arm and neck.
- Arm and neck pain after a car accident
- Car accident (MVA) recovery
- Nervous about driving after a collision
Extended health benefits and auto insurance accident benefits may cover car accident rehab. Dr. Alex can help you work out what applies.
Treatment that fits around your day
If the mouse is the problem, the desk is worth seeing. A home visit fits between calls, and Dr. Alex sees your actual setup.
- Elbow pain from mouse and keyboard work
- Handy if you work from home
- Grip and mouse habits checked at your desk
Service area
Tennis elbow chiropractor near you
Dr. Alex brings tennis elbow assessment and treatment directly to your home.
Oakville
From Glen Abbey home offices to Old Oakville garden projects, tennis elbow care at home.
Book in OakvilleSafety first
When to see a doctor about elbow pain
Most tennis elbow is an overload problem, but some symptoms point to something else.
See a doctor promptly if you have:
- Elbow pain after a fall or a hard hit
- An elbow you can't fully bend or straighten
- A visible deformity or a lot of swelling
- Redness, heat or fever
- Numbness or tingling in your hand
- Sudden weakness in your hand or wrist
If anything on this list shows up, or the elbow doesn't behave like tennis elbow, Dr. Alex will tell you and refer you to the right place.
More care at home
Other ways we can help
Elbows are one piece of our in-home chiropractic care. If you'd like more guidance on the strength side, Helena offers physiotherapy at home too.
Common questions
Tennis elbow questions
Physio or chiroShould I see a physiotherapist or a chiropractor for tennis elbow?
Either can treat tennis elbow, and tendon loading is central with both. Dr. Alex may add neck or upper back adjustments if those areas are involved; Helena works without adjustments. Some people see one, some see both, and the family-run practice keeps it coordinated. The 15-minute phone call is a good place to ask which fits.
TennisCan you get tennis elbow without playing tennis?
Yes, and most people do. The name stuck because it's common in tennis players, but computer work, trades, gardening, gym training and lifting young kids are far more common causes.
ChiropracticCan a chiropractor help with tennis elbow?
Yes. Treatment focuses on strengthening the tendon, easing tension in the forearm, gentle joint work, and changing what's overloading your elbow day to day. If your neck is involved, that gets treated too.
RecoveryHow long does tennis elbow take to heal?
It varies a lot. Some people feel better within a few weeks, but tendons adapt slowly, and tennis elbow that's been around for a while can take several months. Steady exercise and sensible daily load are the main things within your control.
RestShould I rest my arm completely?
Usually not. Easing off the activities that flare it up helps, but complete rest tends to leave the tendon weaker and less able to cope when you go back to normal use. The goal is the right amount of load, not none.
BraceShould I wear a tennis elbow brace?
A forearm strap can ease pain for some people during activities that aggravate it. It's a helpful short-term tool, but it doesn't fix the problem on its own, so it works best alongside exercise and treatment.
Golfer's elbowWhat's the difference between tennis elbow and golfer's elbow?
Tennis elbow causes pain on the outside of the elbow, while golfer's elbow causes pain on the inside. Both are overload problems with forearm tendons, and both are treated in a similar way, with strengthening, soft tissue work and managing daily load.
Heat or iceShould I use heat or ice for tennis elbow?
Either can help ease pain, so use whichever feels better. Many people find ice helpful after an activity that flares it up, and heat helpful for stiffness. Neither one fixes the tendon, so they work best alongside your exercises.
Home visitsCan I get tennis elbow treatment at home?
Yes. Dr. Alex provides mobile chiropractic visits for tennis elbow throughout Oakville, Burlington and Milton, including a look at your home workstation if computer work is part of the problem.
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Get started
Get tennis elbow treatment at home
If a handshake or a day on the mouse is making your elbow ache, Dr. Alex can assess it at home and show you where to start with loading it.
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