How to Stop Tennis Elbow (from Keeping You Moving in Menopause)

If you’ve ever had that sharp, nagging pain down the outside of your elbow that makes even picking up a mug or opening a jar painful, you’ll know just how frustrating tennis elbow can be.

It’s one of those injuries that creeps up out of nowhere — often when you haven’t even been near a tennis racket.

So why does it happen — and why does it seem to crop up more often in menopause?

What Is Tennis Elbow - especially important if like me, you don't play tennis!

Tennis elbow, or lateral epicondylitis, is a common condition that causes pain on the outer part of your elbow. Despite the name, it doesn’t just affect tennis players — it can happen to anyone who does repetitive movements with the wrist and arm.

It’s caused by tiny tears or irritation in the tendon that connects the muscles of your outer forearm to the outside of your elbow. These muscles help you straighten your wrist, grip, lift, type, garden, or clean — all everyday movements that can add up.

Sometimes it starts after a sudden burst of activity — like starting a new exercise plan, tackling DIY, or spending a sunny afternoon creosoting a fence (as my client Rachel discovered).

Have you got any of these symptoms? 

You might notice:

• Pain or a burning sensation on the outer elbow

• Tightness or stiffness in the forearm muscles

• Slight swelling or tenderness

• Weakened grip strength

• Pain that worsens with gripping, lifting, or twisting (opening jars, shaking hands, typing)

Physios can usually diagnose it from your symptoms and a physical exam of the elbow, wrist, and sometimes neck or shoulder. Imaging like ultrasound or MRI is rarely needed unless symptoms are slow to improve.

So why does it happen just when everything else seems to be going wrong too? 

Tennis elbow often affects people between 40 and 60, and it’s especially common among women in perimenopause and postmenopause.

That’s because menopause and tendons are closely linked. When oestrogen levels drop, tendons lose some of their elasticity and strength. Oestrogen supports collagen production (which keeps tendons springy), improves blood flow, and helps control inflammation.

When levels fall, recovery slows down — so small strains that might once have healed quickly can now linger for months.

As Claire put it:

“I was told there isn’t really a quick fix. I’ve had it for several months now and I’m just starting to see a little improvement. My osteopath helped a bit and I’ve been using a TENS machine on and off.”

Ok - so what can I try at home to alleviate it ....

Tennis elbow is slow to heal, but the right self-care can make a big difference.

✅ Avoid what aggravates it
Notice which movements flare it up — gripping with your palm facing down, twisting jars, or sweeping are common culprits. Try adjusting your grip, using ergonomic tools, or lightening your load.
Debbie said:

“I realised it was how I gripped things that made it worse. If I spent time sweeping or mopping, it would flare up. Switching to a steam cleaner and taking it slow really helped.”

✅ Load management — not total rest
Resting from painful movements helps, but complete rest can make the muscles weaker. The key is load management: keep gentle movement going but avoid anything that hurts.

✅ Pain relief
Ibuprofen gel (10%) can ease pain and inflammation. Ice packs (10 minutes wrapped in a tea towel) can calm irritation after use; gentle heat can help if the area feels tight and achy. A forearm strap or support band can take pressure off the tendon and make daily tasks more comfortable.

✅ Gentle stretching and strengthening
Follow any physio exercises you’ve been given — they often take several weeks to work but are the best long-term fix. Physios sometimes use manual therapy, massage, or taping to reduce strain.

✅ Acupuncture
Some people find acupuncture helpful for easing pain and improving blood flow to the tendon. It can be a useful complement to physio.

✅ Support recovery from the inside
Turmeric or golden paste can help with inflammation, and reducing sugar and processed foods supports healing. Think of it as giving your body fewer fires to put out.

✅ Be patient
Janet summed it up perfectly:

“It can take months to fully ease, but resting it when needed and stretching gently without pain has really helped.”

 

 

What exercise can I say NO to guilt free!! And what to do instead. 

When you’re healing from tennis elbow, the aim is to stay active while protecting your arm. Some exercises are best avoided for now, but that doesn’t mean you have to stop moving — just move differently.

Here’s what to skip and what to try instead:

💪 Heavy Weightlifting
Movements like bicep curls, deadlifts, and bench presses can irritate the tendon, especially if you’re gripping tightly.
✅ Try instead: Use lighter weights or resistance bands with an open-hand grip, or focus on lower-body strength work like squats or lunges. You’ll still be building strength, just not through the sore arm.

🤸 Push-Ups and Planks
These put pressure through the wrists and elbows, slowing recovery.
✅ Try instead: Wall or incline push-ups (hands on a countertop) to reduce the load, or standing core work such as slow knee lifts or rotations.

🏋️ Pull-Ups and Chin-Ups
These need a strong grip and repetitive pulling — a recipe for more irritation.
✅ Try instead: Rows with a resistance band looped around your hands rather than gripped tightly, or seated towel rows to keep the shoulders moving gently.

🏗️ Overhead Presses
Lifting weights above your head increases tension through the elbow joint.
✅ Try instead: Keep arms lower — front or side raises with light weights or even water bottles, or gentle shoulder mobility circles.

💡 In our online classes, we always offer these kinds of tweaks so you can keep moving safely. You’ll learn how to adjust your grip, reduce load, or swap movements so you can still train effectively while your elbow heals.

The goal is to stay active while the tendon recovers, not to stop altogether. With a few small adjustments, you can protect your arm, build confidence, and keep making progress.

When do I need to find a professional? 

If pain hasn’t improved after a few weeks of self-care, or if it’s getting worse, check in with your GP or physiotherapist. They can confirm the diagnosis and rule out other issues like nerve irritation or shoulder referral.

Treatments that can help include:

• Physiotherapy (manual therapy, strengthening, and taping)

• Acupuncture, ultrasound, or shockwave therapy

• Braces or supportive taping to reduce strain

Some clinicians may offer injections, but it’s worth knowing that:

• Steroid injections may help short-term but can weaken the tendon if repeated.

• Platelet-Rich Plasma (PRP) injections use your own platelets to promote healing — promising, but still being researched.

If you’re on HRT and have reduced your dose recently, mention it — low oestrogen can affect tendon health and recovery.

Keep Moving – Just Differently

When your elbow hurts, it’s tempting to stop moving completely. But keeping the rest of your body active — walking, yoga, Pilates, or lower-body strength work — supports circulation, mood, and overall strength.

Sarah shared:

“I was due to go away and didn’t want to be in pain, so I tried all sorts — supports, gels, heat packs. Nothing helped for long, but swimming and the warm Portugal sun helped loads!”

Movement keeps your body resilient, supports healing, and helps prevent other aches and pains from creeping in — something we talk about a lot in my classes.

The Bottom Line

Tennis elbow is common, stubborn, and frustrating — but it does get better.

Understanding how menopause and tendons are connected helps you make sense of why these niggles happen more often in midlife — and why patience, smart movement, and the right support make such a difference.

So if your elbow is shouting at you, listen to it — but don’t stop moving altogether. Adapt, rest, support it, and keep the rest of you active.

That’s exactly what we focus on in my online movement classes — helping you stay strong, flexible, and confident, even while your body works through the slower healing that sometimes comes with menopause.