Why prevention matters
Preventing tennis elbow is about reducing pain and protecting your ability to use your arm with confidence in daily life. When symptoms flare, even simple tasks like lifting a mug, typing, or turning a doorknob can become frustrating.
Because this condition is load-related, your elbow tendon needs regular, balanced activity to stay healthy. Staying active, keeping your forearm and shoulder strong, and pacing repetitive tasks can help lower your risk of flare-ups and long-term discomfort¹ ².
Even after recovery, small changes like adjusting how you grip or lift can make a big difference. Most people who stay consistent with strength and mobility routines maintain full function and rarely need medical procedures³ ⁴.
Managing tennis elbow: what can create flare-ups?
Flare-ups can happen when the tendon is stressed faster than it can adapt. Common triggers include:
- Prolonged gripping or lifting heavy objects, especially with the elbow straight and palm facing down
- Sudden increases in workload such as yard work, painting, or intense racquet play after a break
- Repetitive or awkward wrist positions, especially with poor ergonomics at a keyboard or tool bench⁵
- Inactivity or over-resting, which can weaken the tendon and make it more sensitive when you resume activity
- Stress or poor sleep, which can heighten pain sensitivity and delay recovery
Recognizing these patterns early can help you adjust your activities before pain worsens.
Did you know?
Most people with tennis elbow improve without any injections or surgery. In large studies, nearly 9 out of 10 people report being “much better or completely recovered” within one year, even without invasive treatments². Early strengthening and education about load management are the strongest predictors of lasting recovery³.
Habits that help prevent flare-ups
1. Strengthen your forearm and shoulderRegular strengthening for your wrist extensors, rotator cuff, and upper back helps your elbow handle daily loads better. Simple exercises like wrist curls and shoulder retraction can reduce strain on the tendon³ ⁶.
2. Take micro-breaks during repetitive tasksIf your work or hobbies involve gripping, typing, or using tools, take short pauses every 20–30 minutes to stretch your wrist and relax your grip⁵.
3. Adjust your ergonomicsKeep your wrists in a neutral position when typing or using a mouse. For manual work, use cushioned grips and tools that reduce the force needed to hold or lift⁵ ⁷.
4. Gradually increase new activityWhether returning to sport or a physical job, increase intensity and duration slowly. Rapid spikes in workload are a common reason for symptoms to return¹ ³.
5. Listen to early warning signsMild elbow discomfort, tightness, or aching after activity can be a signal to ease back slightly and focus on stretching or lighter tasks for a few days.
6. Support recovery with rest and stress balanceAdequate sleep, hydration, and stress management all help your body repair and keep tendons strong².
How Sword supports ongoing strength and mobility
Move is a guided movement program designed to help you stay active by building strength, improving mobility, and supporting stable movement patterns over time. It’s often used after recovery from a flare-up to help maintain progress and support long-term movement health.
Sword offers movement support that fits into daily life, helping you continue building strength and mobility over time. Programs are guided by expert insight and supported by technology designed to help you stay consistent.
- Focus on strength, mobility, and stability
- Designed to support movement between flare-ups
- Guided programs you can follow on your schedule
- Non-invasive, evidence-informed approach
Clinical insight
