Arm pain and tennis elbow: what's behind it and what helps?

The human arm has 30 muscles and more than a dozen joints - and yet a single wrong movement is often enough to cause pain.

Our arms are masterpieces of mobility: we write, grasp, lift, type, screw, and often do this for hours without a break. So it's no wonder that overloading often occurs, particularly in the elbow area. A well-known example: the so-called Tennis elbow. But this doesn't just affect athletes. 

In this article you will find out what is behind the symptoms, who is particularly at risk, and what you can do yourself to prevent or relieve arm pain. 

Reading tip straight away: From head to toe – this is how massages have a holistic effect on your body

But first the basics:

What is tennis elbow (lateral epicondylitis)?

Precisely because our arms are so versatile and resilient, their problems often only become apparent when certain movements suddenly hurt or are no longer possible. The pain is particularly often on the outside of the elbow. Many sufferers report a stabbing pulling sensation when gripping, lifting or turning. Even everyday tasks such as carrying a shopping bag or opening a screw cap can become torture.

In many cases, behind these symptoms is the so-called Tennis elbow, medically as Epicondylitis lateralis humeri referred to. This is a painful overload reaction in the area of ​​the outer elbow. The tendon attachment of the forearm extensor muscles is primarily affected, usually the Extensor carpi radialis brevis muscle.

The complaints arise from repeated micro-injuries at this tendon attachment point – a so-called Insertional tendinopathy. These micro-damages lead to inflammatory irritations that can become noticeable during stress or even at rest.

Contrary to the name, the disease has little to do with tennis: most patients have never held a racket in their hands. Instead there are everyday, monotonous movements, for example at the computer keyboard, during manual work or in the household, which have made tennis elbow a modern widespread disease.

Common causes of arm pain – beyond tennis elbow

Of course, tennis elbow is a common cause of discomfort in the elbow area, but arm pain is a very complex symptom and can come from very different sources. Depending on where the pain occurs (shoulder, upper arm, elbow, forearm or hand), when it occurs (when moving, at rest, at night) and how it feels (stinging, dull, pulling, burning), there are very different possible causes.

To give you a better feel for what could be behind arm pain, here are the most common triggers, explained and classified:

Muscle strains or muscle injuries

Often it is not the joints or nerves at all, but simply tense or overstrained muscles that cause pain. Sitting for too long, incorrect posture or intense exercise during sport can lead to stubborn tension, especially in the shoulder and neck area, which then radiates into the arm. 

Even small muscle injuries (e.g. due to overstretching or microtrauma during training) trigger pain. Typical: pulling pain, tenderness and sometimes a feeling of sore muscles.

Tendonitis or tendonitis

If a tendon is overused, painful tendinitis or tendovaginitis can occur - often in the wrist, elbow or shoulder. 

These complaints particularly occur during monotonous activities such as typing, screwing, writing or doing crafts. The tendon becomes hot, thick and extremely sensitive to pressure and movement. In severe cases, movement is almost impossible.

Joint wear (osteoarthritis), arthritis

Degenerative changes such as those that occur with osteoarthritis often affect the shoulder, elbow or wrist. This causes the joint cartilage to increasingly wear away, leading to pain, stiffness and restricted movement. Inflammatory diseases such as arthritis (e.g. rheumatoid arthritis) are also associated with swelling, redness and a general feeling of illness. A so-called “start-up pain” is also typical – i.e. pain after periods of rest.

 

Herniated disc in the cervical spine (cervical spine)

Even if the pain is in the arm, the cause can be in the neck. A herniated disc in the cervical spine can put pressure on nerve roots that supply the shoulder, arm and hand. 

The result: radiating pain, tingling, numbness or even loss of strength in the arm. The symptoms often increase with certain head positions or stress.

Carpal tunnel syndrome and other nerve constriction syndromes

In carpal tunnel syndrome, the median nerve in the wrist is constricted, usually due to repetitive strain or anatomical tightness. Those affected experience tingling, numbness or pain in the hand (especially the thumb, index and middle fingers), often at night. Also other nerve compressions – for example. on the elbow (ulnar sulcus syndrome) – can cause pain or discomfort in the arm.

Circulatory disorders or thrombosis

If the arm suddenly swells, feels cold, discolored or dullly painful, it could also be due to a circulatory disorder or even a thrombosis - a dangerous vascular disease in which a blood clot blocks blood circulation. This cause should be urgently clarified by a doctor, as in extreme cases it can lead to a pulmonary embolism or tissue damage.

Overload due to monotonous movements (“mouse arm”)

Especially for people who work a lot on the computer, the muscles and tendons often become irritated due to constant, small movements, such as clicking and scrolling. 

The so-called “mouse arm” or RSI syndrome (repetitive strain injury) is a typical example of modern stress-related problems. It manifests itself as pain, stiffness or tingling. Often starting in the hand and radiating to the elbow or shoulder.

Accident-related injuries or broken bones

Last but not least, acute events such as falls, hits or accidents can lead to bruises, strains, dislocations or even fractures. A broken bone is not always immediately visible; sometimes it only shows swelling, bruising and inability to move. If the pain is very severe or occurs after a fall: be sure to seek medical advice.

Be careful if you experience sudden pain in your left arm!

A special case, but extremely important, especially in men, is sudden pain in the left arm, especially if it is accompanied by chest tightness, shortness of breath, nausea or cold sweat. This could indicate a heart attack - an absolute medical emergency. In this case: immediately call the emergency number (112) and provide first aid.

Who is particularly at risk?

Arm pain, especially pain caused by overuse, does not only affect top athletes or people with physically demanding jobs. In fact, many of those affected belong to professional or everyday groups who put seemingly “harmless” but permanent one-sided strain on their arms.

 

Working people in the office or home office

Anyone who works at the computer for hours every day, typing, clicking, scrolling or talking on the phone often puts one-sided and repetitive strain on their arm and hand muscles. Poor ergonomics, tense postures and a lack of breaks increase the risk of muscle tension, tendon irritation and ultimately also of tennis elbow or RSI syndrome (“mouse arm”).

 

Craftsmen, fitters and physical workers

Occupations with strong mechanical stress, such as tilers, mechanics or carpenters, often work with vibrating tools or in forced positions. Particularly problematic: activities that require a lot of strength in the forearm and wrist. Constantly working overhead or with heavy equipment can lead to irritation of the tendon attachments, mainly around the elbow.

 

Musicians

Violin, guitar, drums or piano – many instruments require precise, repeated movement. This is exactly what puts a disproportionate strain on certain muscle groups in the arm. In addition, both professionals and amateur musicians often have a lot of practice without sufficient regeneration time. The risk of chronic overload is high.

 

Athletes – not just with rackets

Tennis, squash and badminton are classic triggers for tennis elbow, hence the name. But sports such as climbing, rowing, weightlifting or swimming also put a lot of strain on the forearm muscles. Anyone who starts without a targeted warm-up or without correct technique training increases the risk of micro-injuries and tendon irritations.

 

Household active people, gardeners and do-it-yourselfers

Chronic overload can also occur outside of work, for example when painting, cleaning windows, pulling weeds or carrying shopping bags for hours. The repeated stress in everyday life is often underestimated, especially if it is unergonomic or one-sided.

 

Between 35 and 55 years old – the typical age

Statistics show: Tennis elbow symptoms most commonly occur in people between the ages of 35 and 55. At this age, the muscles are generally efficient, but at the same time the elasticity of tendons and connective tissue slowly decreases, which increases the susceptibility to injury under long-term strain.

Symptoms: This is how you recognize tennis elbow

Not all elbow pain means tennis elbow, but there are some common warning signs that you should take seriously. Tennis elbow usually develops gradually: at first you may only feel a slight pulling sensation or discomfort with certain movements. But without targeted countermeasures, the symptoms can quickly increase and ultimately significantly restrict everyday life.

 

Pain on the outside of the elbow

The main symptom is a dull to stabbing pain on the outer side of the elbow, directly above the bony prominence, the so-called lateral epicondyle. Initially, the pain usually only occurs under strain, for example when carrying, lifting or gripping. Later it can also be felt at rest or at night.

 

Reinforcement for certain movements

Typically, the pain increases when you work against resistance, for example when lifting an object, opening a glass or shaking hands. Typing or working with the mouse can also provoke the pain.

 

Radiation into the forearm or wrist

In many cases the pain radiates to the forearm or wrist. This is because the affected muscles are responsible for the extension movement of the wrist and fingers. A pulling sensation along the outside of the arm may indicate that the irritation extends beyond the elbow joint.

 

Loss of strength and uncertainty when gripping

Another note: gripping movements become more difficult or feel unsteady, and even simple everyday tasks such as holding a cup or carrying a basket become uncomfortable. If the irritation is advanced, there may be a noticeable loss of strength.

 

Restriction of movement and protective posture

Many sufferers unconsciously try to avoid the painful movements, which leads to a protective posture. This in turn can trigger tension in the shoulder and neck area and cause new problems. In some cases there is also a real restriction of movement in the elbow.

 

Swelling or tenderness

Occasionally the affected area also appears slightly swollen or red, especially in the case of acute inflammation. Even slight pressure with your finger on the tendon attachments can cause pain.

What helps? Conservative treatments that work

The good news first: In the vast majority of cases, tennis elbow can be treated without surgery treat successfully. It is crucial that you take countermeasures early and use a combination Gentleness, targeted exercises, heat, massage and Ergonomics sets.

Here you can find out what really helps – explained in a scientifically sound and everyday way:

a) Self-help exercises: Active instead of passive

Complete immobilization usually does not make sense. Instead, experts recommend targeted, active exercises that strengthen the muscles, promote blood circulation and reduce irritation. The following exercises have proven to be effective:

• Eccentric exercises, e.g. B. slowly lowering a small weight with your wrist extended
  
  

• Stretching exercises for the forearm muscles (e.g. pull your fingers down with your other hand)
  
  

• The classic “towel wringing“ – a movement that improves grip strength and mobility
  
  

• Exercises with the Therabandto specifically strengthen the muscles
  
  

Tip: Do the exercises regularly, but pay attention to your body's signals. It may be pulling, but not painful. If you are unsure, a visit to physiotherapy makes sense.

You can also find inspiration here: What helps against back pain?

 

b) Massage treatments: relaxation with a deep effect

Massages are one of the most popular measures for muscle and tendon problems, and rightly so: they relieve tension, stimulate lymphatic flow and increase blood circulation. These are helpful in connection with tennis elbow:

• Classic massages in the area of the forearm and shoulder muscles
  
  

• Trigger point massages for the targeted solution of hardening
  
  

• Shiatsu and deep tissue techniques, which are also used in high-quality massage chairs
  
  

Important: Never massage directly on the inflamed tendon bases, but in the area around the affected muscles. A good addition to active exercises.

Reading tips:

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c) Warmth, stretch and ergonomic measures

Heat can work wonders, especially when it comes to chronic tension: heat pads, mud packs or an infrared cabin promote blood circulation, relax the muscles and relieve pain. In the case of acute flare-ups of inflammation, however, cooling helps better, for example with a cooling pad for a few minutes, several times a day.

In addition:

• Stretch the forearm muscles regularly, especially after exercise.
  
  

• Design your workplace ergonomically: Make sure the table, chair and armrests are at the correct height, and position your mouse and keyboard so that your arms remain relaxed.
  
  

• Avoid compulsive postures and take exercise breaks, at least every 45-60 minutes.
  
  

Tip for your relaxation oasis at home: Discover the MSW 300 massage chair

Can massage chairs help with arm pain?

The short answer: Yes - in many cases massage chairs can be a useful support in the treatment of arm pain, especially if muscular tension is the cause or an accompanying factor.

Of course, a massage chair cannot replace a physiotherapist, but it offers a practical, effective and comfortable way to regularly treat tension and take preventive action. High-quality massage chairs can make a real difference, especially when it comes to complaints caused by one-sided strain or incorrect posture.

 

This is how massage chairs work for arm and shoulder pain:

• Targeted relaxation of tense muscle groups: Many pains in the arm do not arise directly in the elbow, but in the shoulder and neck area, where important nerves and muscles originate. Massage chairs with Shiatsu or tapping techniques effectively relieve tension and relieve the strain on the structures involved.
  
  

• Promotes blood circulation: The mechanical movements and the optionally integrated heat function stimulate blood circulation and thus the regeneration of tissue and muscles.
  
  

• Stress reduction: Chronic stress can increase muscular tension. Regular relaxation phases in the massage chair help to calm the autonomic nervous system, which often has a positive effect on physical complaints.
  
  

• Long-term use, without additional costs: Having your own massage chair at home offers the great advantage that you can treat regularly, individually and without the stress of appointments. This is a big plus point, especially for chronic complaints.
  
  

Which armchair is particularly suitable?

A good example is this Massage chair MSW 300. He combines:

• Shiatsu technique with pressure point massage
  
  

• Air pressure massage for shoulders and arms
  
  

• Heat function
  
  

• Automatic programs for daily use
  
  

Such a chair cannot replace medical therapy - but it complements it ideally, especially in the context of prevention, regeneration and self-care.

More inspiration: Discover our health collection

When should you see a doctor?

As helpful as self-help, exercises and massage can be, not every type of arm pain belongs in self-treatment. There are clear warning signs for which you should not hesitate to seek medical help. Because seemingly harmless complaints can hide serious illnesses that require targeted medical diagnosis and therapy.

Here are the most important situations in which you should definitely seek medical advice:

 

Sudden severe pain – especially in the left arm

If the pain is sudden, severe, and unusual, primarily in the left arm, and may be accompanied by chest tightness, shortness of breath, nausea, or sweating, a heart attack is suspected. In this case: call the emergency number (112) immediately – every minute counts.

 

Sensory disturbances, numbness or paralysis

Tingling, numbness or even loss of strength in the arm or fingers can be signs of nerve compression or damage, for example due to a herniated disc in the cervical spine or entrapment syndrome. The earlier you are diagnosed, the better the prognosis.

 

Severe restriction of movement or swelling

If your arm is swollen, overheated or red and you can hardly move it, there may be inflammation, irritation of the bursa or even a joint effusion. A medical examination and, if necessary, imaging (e.g. ultrasound or MRI) will clarify this.

 

No improvement despite self-treatment

If you are already doing exercises, using massages or have made ergonomic changes to your workplace and the symptoms still do not improve or even worsen after two to three weeks, it is time for a medical check-up. Otherwise, chronic overload can become entrenched and lead to permanent problems.

 

Accident, fall or external injury

If you experience pain after a fall or external force, you should always seek medical advice to rule out broken bones, torn ligaments or joint injuries. Even if you can still move your arm, that doesn't automatically mean that nothing was injured.

Therefore: It is better to go to the doctor too much than too little. If recognized early, many causes of arm pain can be treated effectively and sustainably and you can get moving again more quickly.

Prevention: How to stay pain-free

Even better than any treatment is good prevention. Many causes of arm pain - especially overuse such as tennis elbow - can be avoided with simple but consistent measures in everyday life. If you know your movement sequences, use the right stimuli and listen to your body's signals, you can often completely prevent symptoms or at least greatly reduce them.

Here comes your personal anti-pain strategy:

 

Stretch and strengthen regularly

Stretching exercises keep your muscles supple, prevent shortening and improve mobility. Additionally, pay attention to strengthening exercises to better distribute the load, especially for the forearm, shoulder and back. Just 5-10 minutes a day makes a difference.

 

Set up an ergonomic workplace

A large proportion of arm problems arise from poor posture while sitting. Pay attention to:

• correct table and seat height
  
  

• Wrists in neutral position (not bent!)
  
  

• ergonomic mouse and keyboard
  
  

• padded armrests
  
  

• regular breaks (e.g. Pomodoro technique: work for 25 minutes, move for 5 minutes)
  
  

Incorporate posture changes and breaks

Always the same position? Poison for your muscles. Change your posture regularly, stretch occasionally, stand up briefly or shake out your arms. Your muscles need these micro-reliefs, not just when it hurts.

 

Grip, lift and move correctly

Whether you're playing sports or carrying shopping bags, learn the right movement patterns to avoid incorrect strain. If possible, lift with your legs, not with your back or with your arm. Avoid overextending your wrists and avoid gripping too tightly when doing delicate work.

 

Warm-up before exertion – even in everyday life

You shouldn't just warm up in the gym: housework, gardening or manual work also puts strain on your muscles. A short warm-up (e.g. circular movements of the arms, stretching) protects against irritation and muscle tension.

 

Listen to your body – act early

If you feel the first symptoms: react early! Small changes, conscious breaks and targeted relief will help you prevent symptoms from becoming “chronic” in the first place.

Finally: Thirty muscles, zero complaints – that’s it!

Over 30 muscles work together in your arm every day, a true masterpiece of nature. Unfortunately, they are not infinitely resilient. But the good news is: with a little attention, the right exercises and small changes in your everyday life, you can give your arms exactly the support they deserve.

So: Don't wait until your elbow feels like it's in a Grand Slam final, take action early. Whether with targeted stretching exercises, improved posture in the office or a relaxing massage chair in the evening: your arm team is happy about any relief.

Stay relaxed, but not careless. And remember: you don't need a tennis racket to get tennis elbow. But you don't need a prescription to prevent it. Just a little exercise, mindfulness and maybe a massage in between. 

Discover supporting products and solutions in our Health collection

Or treat yourself to daily deep relaxation with this MSW 300 massage chair

Further contributions

• Solving neck pain made easy
  
  

• Effect of massage on the nervous system
  
  

• Muscle pain after Corona
  
  

Note: This post does not replace medical advice. If you have chronic complaints, acute pain or diagnosed illnesses, you should discuss the use with your doctor or therapist if in doubt.