Tennis Elbow Treatment Mistakes: Why Too Much Rest Could Be a Setback
If you've been told to "just rest" after developing tennis elbow, you're not alone. This well-meaning advice has been passed down for years. The logic seems sound: stop using the irritated arm, let the tendon heal, and avoid aggravating the problem. But is complete rest really the best way to recover from lateral epicondylitis?
Emerging research and physical therapy practices suggest otherwise.
What Is Tennis Elbow, Really?
Despite the sporty nickname, tennis elbow can affect anyone, not just athletes. The condition, medically known as lateral epicondylitis, involves small tears and inflammation in the tendons on the outer part of your elbow. It’s caused by repetitive motion and strain, often from activities like typing, lifting, or even cooking.
Common symptoms include:
- Pain or burning on the outer elbow
- Weak grip strength
- Discomfort when lifting or twisting objects
The Rest vs. Rehab Debate
Many people assume the best way to heal tendon pain is to rest completely by avoiding all movement, wearing a brace, and keeping the elbow still. While this might ease discomfort at first, too much rest can actually slow recovery. These considerations often play a role in healing and rehabilitation:
- Tendons need movement to heal. Controlled activity improves blood flow, collagen remodeling, and tendon fiber alignment.
- Prolonged immobilization can cause stiffness and muscle atrophy.
- Too much rest weakens the surrounding muscles, which can lead to a longer recovery and increase the risk of re-injury.
- Early, guided movement may lead to better outcomes than complete immobilization.
Studies have found that exercise-based rehab can be more effective than doing nothing at all. It’s about finding the right balance—not pushing through pain but not avoiding all activity either.
Why Active Recovery Makes a Difference
Tennis elbow is a condition rooted in overuse, not acute trauma. So, while a short break from aggravating tasks is helpful, the focus should shift to rehabilitating the tendon rather than avoiding movement altogether.
Examples of active recovery methods include:
- Stretching and gentle mobilization - Helps reduce stiffness and restore range of motion.
- Eccentric strengthening exercises - Strengthens the affected tendon in a controlled way.
- Manual therapy and soft tissue work - Reduces tension and promotes circulation.
- Ergonomic adjustments - Prevents further strain during daily activities.
- The Graston Technique and other instrument-assisted therapies - Break up adhesions and encourage tissue repair.
These methods help rebuild strength and function, allowing you to return to normal activities without chronic pain.
The Problem with Bracing and Long-Term Rest
Braces, splints, and wraps can be helpful tools, but only when used strategically and temporarily. Wearing a brace 24/7 for weeks may:
- Limit circulation to the affected area
- Create dependency, discouraging active movement
- Mask pain without addressing the root cause
The goal is to find the right balance between protection and progress—resting enough to reduce irritation but moving enough to promote healing.
When Rest Is Necessary
Of course, there are situations where short-term rest is beneficial. If you’re experiencing intense, sharp pain or a significant flare-up, easing off activity for a few days can help calm things down. But the key is to reintroduce movement as soon as it's safe, under professional guidance.
How ProFysio Physical Therapy Helps You Recover Without Over-Resting
At ProFysio Physical Therapy, our licensed physical therapists create individualized treatment plans that may include eccentric exercises, hands-on therapy, and instrument-assisted techniques like the Graston Technique. This method uses specialized tools to break down scar tissue and improve soft tissue mobility, helping reduce pain and promote tendon healing.
We believe in active healing, not just waiting it out. Our goal is to support your recovery with targeted strategies that prevent re-injury and restore long-term function.
If you're ready to heal at a pace that feels right for you, we're here to help. Call (732) 812-5200 or request an appointment online to learn more about your options.