RSI guide · Elbow

Tennis Elbow

Tennis elbow causes pain on the outside of the elbow — and you don’t need to play tennis to get it. Computer mouse use is one of the most common causes in office workers.

By the No More Pain Ergonomics team · Australian ergonomic specialists since 2013 · Updated November 2026

Quick answer

Tennis elbow (lateral epicondylitis) is an overuse injury of the forearm muscles that attach to the outside of the elbow. Gripping and moving a mouse for long periods is a common cause. Reduce strain by switching to a vertical or roller mouse, loosening your grip, keeping the mouse close, supporting your forearms and taking regular breaks. See a health professional for treatment.

In this guide

What is tennis elbow?

Tennis elbow, or lateral epicondylitis, is pain and tenderness on the outside of the elbow. It happens when the tendons that attach your wrist and finger extensor muscles to the elbow become irritated from repeated use. Small tears and inflammation in the tendon cause pain that can spread down the forearm.

Symptoms

Outer elbow pain

Pain or burning on the outside of the elbow.

Weak grip

Pain when gripping, lifting a cup or turning a door handle.

Forearm ache

Pain that travels down the back of the forearm.

Worse with use

Symptoms that build up during mouse and keyboard use.

Why computer use causes tennis elbow

Every time you grip a mouse, lift your wrist to hover over it or click with your fingers, the extensor muscles of the forearm contract. A standard flat mouse also twists the forearm palm-down, which keeps those muscles under tension. Over a long working day this repeated load can irritate the tendon at the elbow.

Ergonomic changes that help

  1. Reduce your grip. Choose a mouse that fits your hand so you can hold it loosely. A tight grip keeps the forearm muscles working constantly.
  2. Move from the shoulder, not the wrist. Make larger mouse movements with your whole arm and increase your pointer speed so small movements go further.
  3. Keep the mouse close. Position it right beside your keyboard, with your elbow relaxed by your side at about 90°.
  4. Support your forearms. Resting your forearms on the desk or on forearm supports takes load off the elbow and shoulder.
  5. Use keyboard shortcuts to reduce the number of clicks and drags.
  6. Take regular breaks — a short pause every 20–30 minutes, with gentle stretches if your health professional recommends them.

Tip: If a mouse is too small for your hand you’ll grip harder without realising. Measure your hand before you buy.

Recommended equipment for tennis elbow

A vertical mouse rotates your forearm into a handshake position, relaxing the muscles that attach at the outer elbow. A centred roller mouse needs no grip at all. Forearm supports take the weight of your arms.

Ease Vertical Ergonomic Mouse
Ease Vertical Ergonomic MouseNeutral handshake grip with left- and right-hand options.Best for: Medium-hand users seeking ergonomic pain reliefView product
ComfortGrip Vertical Ergonomic Mouse
ComfortGrip Vertical Ergonomic MouseVertical mouse for medium–large hands with a detachable wrist rest.Best for: Medium–large hands needing all-day comfortView product
ErgoSlider Plus+ Mouse
ErgoSlider Plus+ MouseNo-grip roller mouse placed in front of the keyboard.Best for: Left and right-handed users wanting minimal reachView product
HandshoeMouse Shift Ambidextrous Mouse
HandshoeMouse Shift Ambidextrous MouseGlove-like shape that supports the whole hand.Best for: Left or right-handed users, small to large handsView product
Folding Ergo4arm Ergonomic Arm Rest
Folding Ergo4arm Ergonomic Arm RestClamp-on forearm support.Best for: Desk users needing forearm and shoulder supportView product
Ergorest Arm Rest
Ergorest Arm RestArticulating forearm support that moves with you.Best for: Arm, shoulder, and neck strain reductionView product

Shop ergonomic mice

Treatment

Treatment usually starts with relative rest from aggravating activities, followed by a strengthening program guided by a Physiotherapist. A forearm brace may be recommended. Most people improve with time and the right management. See your GP or Physiotherapist for advice specific to you.

Frequently asked questions

Can using a computer mouse cause tennis elbow?

Yes. Gripping, clicking and moving a mouse for long periods repeatedly loads the forearm extensor muscles that attach to the outside of the elbow, which can lead to tennis elbow.

What is the best mouse for tennis elbow?

A vertical mouse is usually the first choice because it rotates the forearm into a neutral handshake position and relaxes the extensor muscles. Centred roller mice are another good option as they need no grip.

Should I rest my arm if I have tennis elbow?

Relative rest from activities that aggravate it is usually recommended early on. A health professional can advise when and how to start strengthening exercises.

Related guides

This guide provides general ergonomic information only and is not a substitute for medical advice, diagnosis or treatment. If you have ongoing or worsening symptoms, see your GP or a health professional such as a Physiotherapist, Hand Therapist or Occupational Therapist.

No More Pain Ergonomics · nomorepainergonomics.com.au/pages/tennis-elbow · 1300 898 965 · info@nomorepainergonomics.com.au · Updated November 2026

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