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Published on 09/05/2025
Have you ever felt that sharp, burning pain on the outside of your elbow, especially when you grip something, twist a doorknob, or even lift a coffee cup? If so, you’ve likely had a brush with tennis elbow, or as medical professionals call it, lateral epicondylitis.
Despite its name, this common ailment isn’t just for racquet-wielding athletes; it can sideline anyone whose daily activities involve repetitive arm, wrist, or hand movements (Buchanan & Varacallo, 2023). From plumbers and carpenters to gardeners and office workers, tennis elbow is a widespread source of frustration and discomfort.
At its core, tennis elbow is a form of tendinopathy – a breakdown or degeneration of the tendons that connect your forearm muscles to the outside of your elbow bone (the lateral epicondyle), specifically, the Extensor Carpi Radialis Brevis (ECRB). These muscles are responsible for extending your wrist and fingers, and when they’re overused, tiny tears can develop in the tendon where it attaches to the bone. Think of it like a rope that’s constantly frayed at one end. This irritation leads to inflammation, pain, and tenderness.
The pain is often described as a burning sensation or a deep, aching sensation. It typically worsens with specific movements, such as:
Untreated, this condition can become chronic, impacting your ability to perform daily tasks and even enjoy hobbies.
While the primary issue in tennis elbow is the tendon, muscle knots are frequently involved in the pain cycle. When muscles are overworked and strained (like the forearm extensors involved in tennis elbow), they can develop muscle knots. These muscle knots are hyperirritable spots in the fascia surrounding the muscle. Learn more about muscle knots in our dedicated blog post.
Common areas for trigger points that refer pain to the elbow include the forearm extensor muscles (especially the extensor carpi radialis brevis and longus), as well as muscles in the triceps, shoulder (deltoid), and even the neck. Ignoring these forearm muscle knots and elbow trigger points can significantly hinder your recovery from tennis elbow.
The illustrations below show the location of the muscle knot (black dot) and the area of pain (red). Sometimes the pain is in a different area than the muscle knot; this is called referred pain.
For a head-to-toe guide on muscle knots and referred pain patterns, consider our “Happy Muscles – Self-Help Guide to Un-Knot Your Pain”. Happy Muscles® Book Self-Help Guide Book for Muscle Knots | Tiger Tail USA
When these muscle knots are active, they can:
Treating tennis elbow typically involves a multi-pronged approach that focuses on reducing pain, promoting healing, and preventing recurrence.
When it comes to breaking down stubborn muscle knots in the forearm and releasing painful trigger points, Tiger Tail massage tools are incredibly effective. Their unique design allows for precise, sustained pressure and rolling massage that replicates professional manual therapy techniques.
Using Tiger Tail tools is simple: identify the tender spots in your forearm (often a few inches below the elbow), apply comfortable pressure, and roll slowly. When you hit a particularly tender area – likely a muscle knot – hold the pressure for 30-60 seconds until you feel the tension begin to release. Repeat this a few times daily, especially before and after activities that might aggravate your elbow.
The Knotty Tiger® Knot Buster® from Tiger Tail USA is a hand-held muscle knot tool that delivers “elbow deep” pressure and can “dig” into some of the rigid, tight muscles without the hard work. The design fits perfectly in the palm of a hand, saving fingers, thumbs, and hands from fatigue—three trigger point curves allow for varying amounts of pressure to be applied.
The Knotty Tiger ICE is a handheld roller ball massager that pairs the comfort of massage with cold therapy to help reduce inflammation. This is a win-win to relieve muscle soreness. This knot buster fits comfortably in the palm of your hand, allowing you to control the pressure and reduce fatigue in your hands and fingers. The metal roller ball stays naturally cold (much colder than you would think). Take it up a notch by placing it in the freezer before use.
The Tiger Ball 1.7 Massage-on-a-Rope is a game-changer! This therapeutic self-massage ball roller is designed to be muscle-friendly and easy to use for self-help myofascial release. The secret sauce is the rope that positions and keeps the ball in place so that it won’t fall to the ground. Applies pressure and compression directly to sore and tight muscle knots.
Here’s how Tiger Tail products can assist in your tennis elbow recovery:
Explore our full range of Tiger Tail Massage Tools to find the perfect solution for your tennis elbow relief.
Tennis elbow is characterized by pain on the outside of the elbow due to the breakdown of tendons connecting forearm muscles to the elbow bone. It’s caused by overuse and repetitive arm, wrist, or hand movements.
Living with the persistent ache of tennis elbow can be temporarily debilitating, but it doesn’t have to be a life sentence. By understanding the underlying issues, including the crucial role of muscle knots and trigger points, you can develop effective strategies for treating and preventing tennis elbow.
Buchanan, B. K., & Varacallo, M. A. (2023). Lateral Epicondylitis (Tennis Elbow). In StatPearls. StatPearls Publishing.
Faussett, S., & Zuleger, J.A. (2017). Happy Muscles. Self-Help Guide to Un-Knot Your Pain. ISBN: 978-0-692-30150-0
For more information on our awesome tools and programming:
Website: www.tigertailusa.com
Email: [email protected]
Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice. Consult a healthcare professional before starting any new exercise program.
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Dr. Julie Zuleger has over 20 years of experience as a Licensed Massage Therapist, Certified Strength and Conditioning Specialist (CSCS), Corrective Exercise Specialist, RYT-500 Yoga Instructor, and Human Movement Specialist. Julie promotes self-care using massage tools and stretching-based programs and teaches continuing education courses for yoga teachers, massage therapists, athletic trainers, strength and conditioning, fitness, and wellness professionals. Julie holds a PhD in Education and is the Director of Kinesiology and Education at Tiger Tail USA.
