Typing, Lifting, or Gardening: Everyday Things That Trigger Tennis Elbow

If your elbow’s been aching for a while, it might not be a sports injury at all.

You don’t play tennis.
You haven’t taken up golf.
So why does your elbow hurt every time you pick up a shopping bag, type at your desk, or pull out a stubborn weed?

Believe it or not, that deep, nagging pain on the outside of your elbow could still be tennis elbow.

And the culprit? Likely something you’re doing every day without even realising it.

What is tennis elbow?

Tennis elbow (its proper name is lateral epicondylitis) is a condition caused by overuse of the forearm muscles. These are the muscles that help you grip, lift, twist, or extend your wrist.

When these muscles and tendons get overworked or irritated, they can become inflamed and painful—usually right where they attach to the outside of the elbow.

And here’s the kicker: you don’t need to swing a racquet to get it.

Everyday habits that can lead to tennis elbow

We see people at North Parramatta Physiotherapy & Sports Injuries all the time with tennis elbow from non-sporty activities. Often, it starts with a small niggle, but becomes more noticeable as the weeks go on.

Here are a few everyday triggers:

1. Typing or using a mouse for long hours

If you spend a lot of time at a computer, you’re constantly using the small muscles in your forearm to click, scroll, and type. Repeating these movements day after day—especially with poor posture or no breaks—can strain the tendons over time.

2. Lifting or carrying heavy items

Ever carried a heavy laundry basket or a toddler on one side? That constant gripping and lifting action can put stress on your elbow joint, especially if your technique isn’t ideal or your muscles are already tired.

3. Gardening and yard work

Pulling weeds, pruning hedges, digging, or using tools like secateurs may seem low impact—but they all require grip strength and repetitive forearm movement. Done for too long, they can lead to tennis elbow flaring up without warning.

How do you know if it’s tennis elbow?

Here are a few common signs:

• Pain on the outside of your elbow

• Discomfort when lifting, gripping, or twisting (like turning a doorknob or opening a jar)

• Soreness that builds up during the day and may be worse at night

• Weak grip strength

It’s often one of those injuries people try to “push through”—until it starts interfering with even the simplest of tasks.

So, what can help?

Rest might seem like the obvious answer—but on its own, it’s rarely enough.

At our North Parramatta physio clinic, we take a closer look at what’s causing the strain in the first place. That could be muscle weakness, poor movement habits, or even how you’re sitting at your desk.

Here’s how we help:

• Hands-on treatment to ease pain and release tight muscles

• Tailored exercises to build strength and reduce strain

• Advice on posture, technique, and activity modification

• Bracing or taping (if needed) to support your elbow during healing

It’s all about finding a solution that fits your lifestyle—and getting you back to using your arm without thinking twice about it.

Don’t wait until it gets worse

Tennis elbow doesn’t always go away on its own. In fact, if left untreated, it can hang around for months—and keep flaring up with everyday tasks.

If you’ve noticed a nagging pain in your elbow that won’t quit, now’s the time to get it checked out.

Book an appointment with our North Parramatta physio team and let’s get to the bottom of it—so you can type, lift, garden (and live!) without pain.