Why does the outside of your elbow suddenly hurt when lifting a kettle?
Why does the outside of your elbow suddenly hurt when lifting a kettle, carrying shopping or opening a jar? 🎾
One of the most common complaints I hear from women over 45 is:
“I haven’t played tennis, so why have I got Tennis Elbow?”
“Even lifting a cup of tea hurts.”
“My grip feels weak and everything aches.”
Often, they’re experiencing Tennis Elbow (Lateral Epicondylitis).
As a Sports Therapist and Pilates Teacher, this is something I frequently see in women who spend hours typing, gardening, lifting grandchildren, exercising, or simply doing everyday tasks.
What is Tennis Elbow?
Tennis Elbow is a painful condition affecting the tendons that attach to the outside of the elbow.
Despite its name, most people who develop it have never picked up a tennis racket.
It occurs when the forearm muscles and tendons become overloaded, leading to irritation, tiny micro-tears and pain.
Why does it happen?
Tennis Elbow is often an overuse injury that develops gradually over time.
Common causes include:
✔️ Repetitive gripping
✔️ Computer and desk work
✔️ Gardening and DIY
✔️ Lifting weights incorrectly
✔️ Carrying heavy bags
✔️ Changes in tendon health during perimenopause and menopause
As oestrogen levels decline, tendons can become less resilient and slower to recover, making some women more susceptible to tendon-related pain.
3 Pilates Exercises That May Help
Always work within a comfortable range and seek professional advice if symptoms are severe.
1️⃣ Wrist Mobility Circles
Gentle circles help improve mobility and circulation through the wrist and forearm.
2️⃣ Shoulder Blade Retractions
Improving shoulder stability can reduce unnecessary strain travelling down the arm.
3️⃣ Resistance Band Rows
Light resistance helps strengthen the upper back and improve overall arm mechanics.
3 Lifestyle Tips
💻 Take Regular Movement Breaks
Avoid staying in the same position for hours at a time.
👜 Reduce Over-Gripping
Try not to carry heavy shopping bags or repeatedly grip objects tightly for prolonged periods.
🥩 Support Tendon Health
Prioritise protein, hydration, sleep and strength training to help maintain healthy connective tissues.
The Good News…
Tennis Elbow can be frustrating, but it doesn’t usually improve by doing nothing.
The right combination of movement, strengthening and gradual loading often produces the best results.
Pilates can help improve posture, shoulder stability, grip mechanics and overall movement patterns that may contribute to elbow pain.
Have you experienced Tennis Elbow?
Tell me below what activity seems to trigger it most for you? 👇
About Serendipity Wellness®
Serendipity Wellness provides Pilates classes, wellness coaching, women’s health support, and holistic wellbeing services across Warwickshire. Founded by Tracy Richardson, the business supports women through movement, mindfulness, midlife wellness, and community connection.
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Tracy Richardson MSc is a movement and wellness specialist with a background in therapy, Pilates, and wellbeing, she combines evidence-based practice with a nurturing, mindful approach. Tracy’s mission is to empower individuals to move with awareness, release tension, and cultivate sustainable health, strength, and inner calm. When she’s not teaching or writing, you’ll often find her walking her dog, practising Pilates, or sipping a calming cup of tea.
