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Tennis Elbow in Dover, NH: Why It Keeps Coming Back

  • Writer: hollylewis603
    hollylewis603
  • Apr 20
  • 3 min read

You rest your elbow.


You ice it.


You stop doing the activity that caused the pain.


And it starts to feel better…


But then you go back to tennis, pickleball, lifting, or even just daily tasks—and the pain comes right back.


If this sounds like you, you’re not alone.


At 603 PT & Wellness in Dover, NH, we see this all the time—especially in women going through perimenopause and menopause.


What Is Tennis Elbow?


Tennis elbow (also called lateral epicondylitis) is pain on the outside of your elbow.


It happens when the tendons in your forearm get irritated and weak over time.


This doesn’t just happen from tennis. It can come from:

  • Lifting weights

  • Repetitive arm use

  • Yard work

  • Computer work

  • Pickleball or golf



Why It’s So Common in Perimenopause


As your body changes during perimenopause, your tendons don’t recover as fast.


They become:

  • Less strong

  • More sensitive to load

  • Slower to heal


This means the same activity you used to do with no problem can now cause pain.


Why Rest and Ice Aren’t Fixing It


Rest and ice can help calm the pain.


But they don’t fix the real problem.


That’s why:

  • It feels better when you stop

  • But comes back as soon as you start again


The tendon never got stronger—it just got a break.


What About Injections?


Many people are told to get a cortisone injection.


But here’s the problem:


Injections may reduce pain short-term, but they can weaken the tendon over time and increase the risk of longer-term damage.


If your goal is to stay active for years to come, this is not always the best first option.


The 3-Step Plan to Actually Fix Tennis Elbow


1. Activity Modification & Calm the Irritation


This doesn’t mean stopping everything.


It means adjusting what you’re doing so the tendon can settle down.


Simple tips:

  • Reduce painful gripping activities

  • Avoid pushing through sharp pain

  • Use lighter weights or modify movements

  • Keep moving, but in a smarter way


2. Tendon Loading (This Is the Key Step)


This is where real healing happens.


Tendons need the right kind of strength work to recover.


At home, you can start with:

  • Slow wrist extension with a light weight

  • Isometric holds (holding a position without moving)

  • Gradual progression over time


The goal is to make the tendon stronger—not just pain-free.


3. Return to Activity Without It Coming Back


This is where most people get stuck.


They feel better… and jump right back in.


Instead, you need a plan to:

  • Slowly increase load

  • Build tolerance to your sport or activity

  • Make sure your body is ready


This is how you stay active without setbacks.


You Don’t Have to Just “Live With It”


Tennis elbow can be frustrating.


But it’s very treatable when you address the root cause.


If you’re tired of:

  • Resting over and over again

  • Temporary relief that doesn’t last

  • Avoiding the activities you love


There is a better way.


Sad female with tennis elbow, what to do and not to do

Stay Active and Strong in Dover, NH


At 603 PT & Wellness in Dover, NH, we work with adults throughout the Seacoast region who want to stay active and strong as they age. Many of our patients come from nearby communities including:

Dover

Portsmouth

Durham

Somersworth

Rochester

Exeter

Greenland

Newmarket


If you’re dealing with tennis elbow and want a plan that actually works, we’re here to help.


 
 
 

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