Exercises To Avoid With Tennis Elbow for Women Over 40: 7 Moves

Tennis elbow can sneak up on you, especially if you're active and over 40. That nagging pain in your elbow isn't just annoying—it can make everyday tasks and your favorite workouts feel impossible. Knowing which exercises to skip is key to healing faster and staying strong.

You don't have to give up on fitness or lose your momentum. With the right approach, you can protect your joints and keep moving with confidence. We'll walk through which moves may slow your recovery and what to watch for so you can exercise smarter, not harder.

This content is educational and not medical advice.

Note: If you want expert guidance alongside this article, we created a step-by-step GLP-1 Optimization System for women 40+ by Dr Onyx MD PhD. Link included at the end.

Understanding Tennis Elbow in Women Over 40

Tennis elbow, or lateral epicondylitis, affects the tendons on the outside of your elbow. This repetitive strain injury often arises from grip-heavy movements or repetitive wrist extension. For women over 40, joint sensitivity or changes in muscle mass can make recovery slower and increase discomfort.

You may notice pain when gripping items like kettlebells, resistance bands, or daily essentials such as grocery bags. Activities needing repeated pushing, pulling, or twisting tend to flare the condition, especially during perimenopause when hormone shifts may impact tissue repair.

Ready for a structured plan that fits hormones after 40? Explore Dr. Onyx’s Complete GLP-1 Optimization System → https://casadesante.com/products/dr-onyx-md-phd-complete-glp-1-optimization-system

Research suggests that tendon injuries like tennis elbow occur more frequently with age, with women seeing higher rates post-40 due to reduced collagen and slower recovery (BMJ Open Sport & Exerc Med, 2021). You may also face constraints like limited training time, increased fatigue, and joint discomfort, making exercise selection and load management more important.

Common Symptoms in Women Over 40

• Stiffness or pain during morning routines like brushing hair or cooking
• Weak grip strength noticeable during daily activities
• Tenderness around the outer part of the elbow
• Increased sensitivity during hormonal fluctuations

Daily Impacts

Women over 40 experiencing tennis elbow may also report:

• Difficulty lifting small children or heavy pans
• Discomfort from computer work, knitting, or gardening
• Interrupted sleep related to elbow pain

Results vary, but most post-40 adults notice improvement by modifying daily routines, prioritizing tendon-friendly recovery, and choosing lower-impact exercises.

Key Takeaways

• Tennis elbow in women 40+ may appear due to repetitive wrist and grip activities
• Symptoms tend to worsen with overlooked joint sensitivity, perimenopause, and limited recovery time
• Research points to increased injury rates post-40, with heightened discomfort during routine tasks
• Adapting exercises and self-care routines can help manage elbow pain and maintain movement

FAQ

What activities may worsen tennis elbow in women over 40?

Heavy lifting, repetitive gripping, and high-resistance upper body workouts may aggravate pain.

Can diet influence tennis elbow recovery?

Research suggests protein intake (20–30g per meal) and omega-3s may help tendon repair, especially with muscle loss in midlife.

How does perimenopause impact tendon recovery?

Hormone shifts during perimenopause may slow collagen synthesis, making injuries slower to heal.

Are anti-inflammatory practices safe for women over 40?

Gentle stretching, icing, and sleep optimization may reduce inflammation, but consult a specialist for supplement or medication use.

What’s the best way to use GLP-1 for elbow pain recovery and weight goals?

Protocols like Dr. Onyx’s GLP-1 Optimization System may help, especially tailored for midlife; see the structured guide for details.

Common Causes and Symptoms

Overuse of your forearm tendons triggers most cases of tennis elbow in women over 40. Repetitive gripping and wrist extension—from activities like racquet sports, gardening, long hours typing, or cooking—strain the tendons that attach near the outer elbow. Age-related changes, like slower tendon repair and lower collagen, increase your risk between ages 40 and 60. Sleep disruption, joint sensitivity, and perimenopause symptoms may further slow healing.

Symptoms include pain and burning along the outside of your elbow. Swelling or inflammation often appears after several days of repetitive movement. Everyday actions such as pouring coffee or opening jars may aggravate discomfort. Weak grip strength, elbow stiffness especially in the morning, and persistent tenderness when pressing the outer elbow are common. Research suggests these symptoms often limit daily tasks, making early, structured recovery strategies essential.

Ready for a structured plan that fits hormones after 40? Explore Dr. Onyx’s Complete GLP-1 Optimization System → https://casadesante.com/products/dr-onyx-md-phd-complete-glp-1-optimization-system

Key Takeaways

• Overuse and repetitive gripping motions may cause tennis elbow, especially after age 40.
• Symptoms include outer elbow pain, swelling, morning stiffness, and weak grip.
• Collagen loss and slower recovery during perimenopause may increase risk and delay healing.
• Limiting strain and modifying routines can help reduce symptoms and support tendon recovery.

FAQ

What daily movements most often aggravate tennis elbow in women over 40?

Any repetitive wrist motion—like typing, chopping food, or carrying groceries—may worsen symptoms.

Can adjusting grip strength during workouts help with recovery?

Yes, research suggests using lighter weights, focusing on form, and avoiding tight grips may support tendon healing.

How often should you rest your elbow if you notice symptoms?

Frequent short breaks after every 20–30 minutes of activity may help reduce inflammation and pain.

What are GLP-1 best practices for women over 40 with tendon issues?

Following a GLP-1 plan tailored to hormonal changes, joint needs, and gradual muscle strengthening supports better outcomes. See Dr. Onyx’s course for evidence-based steps.

Does perimenopause impact recovery from tennis elbow?

Research indicates hormonal shifts during perimenopause can slow tendon repair, making recovery strategies even more important.

Why Certain Exercises Can Worsen Tennis Elbow

Tennis elbow causes microtears and inflammation in the extensor tendons on the outside of your elbow. These tendons become even more vulnerable as you age, with women over 40 facing decreased tendon resilience due to shifting hormones and lower collagen levels. Certain exercises put high load or repetitive strain on these tendons, especially if they involve wrist extension, rotation under resistance, or full arm extension. This stress may prolong healing and trigger more pain and swelling, according to recent studies.

Daily fatigue from perimenopause and joint sensitivity may amplify this effect. Movements like bench presses, push-ups, weighted wrist extensions, and rowing exercises keep those tendons under constant tension. Even low-impact exercises that look gentle—if they involve gripping or repeated forearm motion—may worsen symptoms in women 40 and older.

Exercises that challenge your grip, such as lifting heavy objects or using resistance machines, require your inflamed tendon to bear more force. Poor sleep or inconsistent recovery could leave your muscles and joints less able to handle these loads, increasing the chance of a flare.

Ready for a structured plan that fits hormones after 40? Explore Dr. Onyx’s Complete GLP-1 Optimization System → https://casadesante.com/products/dr-onyx-md-phd-complete-glp-1-optimization-system

Women over 40 may also notice slower recovery or more swelling after workouts than they did a decade before. Research suggests that skipping aggravating moves makes room for tendon healing and helps maintain muscle without sacrificing elbow health.

Key Takeaways

• Repeated loading of the wrist, forearm, and extension movements may slow tennis elbow healing.
• Age, perimenopause symptoms, and reduced collagen can increase tendon strain.
• Choosing elbow-friendly exercise routines may help speed recovery and limit pain.
• Heavy grip- or wrist-focused workouts are among the top offenders for tennis elbow.
• Adjusting rest, recovery, and exercise form may improve your symptoms over time.

FAQ

What exercises may worsen tennis elbow flare-ups for women over 40?

Bench presses, push-ups, pull-ups, straight-arm exercises, and weighted wrist extensions or rotations tend to strain healing tendons and increase pain risk.

Can gentle bodyweight exercises help while recovering?

Yes, research suggests gentle, guided exercises with focus on form and low load often support recovery better than rest alone—avoid anything that causes discomfort.

How many days a week is safe to exercise with tennis elbow?

Most women can benefit from 2–4 days per week of light, tendon-friendly activity, using rest days for stretching and recovery. Listen to your elbow and scale back if symptoms worsen.

Do nutrition or supplements impact tendon recovery?

A diet rich in protein, vitamin C, and omega-3s may help collagen formation and tendon repair. Aim for 20–30g protein per meal and include fruits and leafy greens as part of your macros.

What’s the best GLP-1 optimization strategy for women over 40 with tennis elbow?

Combining structured weight loss routines with exercises tailored to hormone shifts may help results. For step-by-step guidance, see Dr. Onyx’s GLP-1 Optimization System.

Conclusion

Mindful exercise selection, gentle strengthening, and recovery strategies may help you manage tennis elbow effectively—especially as you navigate joint and hormonal changes after 40.

Exercises To Avoid With Tennis Elbow For Women Over 40

Certain exercises aggravate tennis elbow in women over 40 due to added joint sensitivity and slower tendon recovery. Avoid movements with heavy loading or repetitive gripping to reduce discomfort and support healing.

Ready for a structured plan that fits hormones after 40? Explore Dr. Onyx’s Complete GLP-1 Optimization System → https://casadesante.com/products/dr-onyx-md-phd-complete-glp-1-optimization-system

High-Impact Weightlifting

High-impact weightlifting places substantial strain on elbow tendons inflamed by tennis elbow. Research suggests these movements often worsen symptoms for women 40+ managing decreased collagen and muscle mass.

Limit or avoid:

• Heavy bicep curls (greater than 8–10 lbs per arm, 3+ sets)
• Deadlifts and bench presses (especially above 40 lbs)
• Overhead presses (10+ lbs, repetitive sets)

Focus on lighter resistance bands or body-weight alternatives, particularly if joint pain or perimenopause symptoms slow recovery. Split weight workouts to 2 sessions per week with at least 2 rest days in between.

Repetitive Gripping Activities

Repetitive gripping activities irritate elbow tendons, with grip-heavy tasks common in upper body workouts for women over 40. Research indicates that these movements may delay recovery, especially post-menopause when connective tissues recover more slowly.

Decrease or eliminate:

• Pull-ups and chin-ups (multiple reps/sets, strong grip)
• Kettlebell swings or farmer’s carries (prolonged grip)
• Resistance exercises using bars or static holds for over 30 seconds

Swap to open-hand or neutral-wrist alternatives. Shorten sessions to under 15 minutes and perform twice weekly with gentle stretching.

Certain Yoga Poses

Certain yoga poses require weight-bearing through extended wrists and elbows, which research shows could trigger flare-ups in those with tennis elbow.

Minimize or skip:

• Planks (static or long-hold, 30+ seconds)
• Chaturanga or downward dog (supporting full-body weight)
• Crow pose (heavy wrist pressure)

Modify your practice with forearm-based poses. Use props or bolster supports to lower joint strain if perimenopausal stiffness is present.

Push-Ups and Planks

Push-ups and planks apply direct pressure to already compromised elbow tendons, consistently ranking among exercises most likely to cause setbacks for women over 40 living with tennis elbow.

Reduce or omit:

• Standard push-ups (especially on hard surfaces, 10+ reps)
• Plank variations (straight-arm or side planks, 20+ seconds)

If needed, try wall push-ups or plank holds on knees/forearms for under 10 seconds. Space sessions to once per week or omit entirely if symptoms persist.

Key Takeaways

• Avoid heavy weightlifting, grip-intensive, and body-weight pressure exercises.
• Substitute low-impact, short-duration strength movements.
• Modify yoga by using props and gentle alternatives.
• Target multiple rest days and short session times.
• Adjust routines for perimenopause, sleep quality, and time constraints.

FAQ

Q: Can you do any upper body strength training with tennis elbow?

A: Yes, focus on light resistance bands, gentle stretching, and open-hand exercises performed twice weekly with low sets and reps.

Q: How often should you rest between challenging sessions?

A: Leave at least 2–3 days between sessions that involve the forearm, especially for women over 40 with slower tendon recovery.

Q: Which daily activities can worsen tennis elbow?

A: Prolonged computer use, frequent lifting, gardening, and repetitive wrist motions may aggravate symptoms.

Q: Are any yoga poses safe for tennis elbow?

A: Forearm-supported poses and restorative sessions tend to reduce strain. Avoid body-weight load on wrists/elbows.

Q: What are best GLP-1 practices for women 40+ with tendon pain?

A: Combine GLP-1 with personalized exercise like gentle stretches and nutrition. For a step-by-step approach, see Dr. Onyx’s GLP-1 system.

Conclusion

Prioritize gentle, joint-friendly workouts while avoiding high-impact and repetitive-grip movements if tennis elbow flares up after 40. Space out sessions, modify yoga, and focus on recovery-friendly changes that fit your lifestyle and hormones.

Safer Alternatives for Fitness

Choosing safer exercise alternatives minimizes strain on tennis elbow and supports joint health, especially for women over 40. Gentle strengthening may help recovery, according to research, if you avoid high-weight, grip-heavy movements and full elbow extension.

Consider low-impact fitness options like:

• Seated Arm Curls (Light Resistance): Use 1–3 lb weights or resistance bands, keeping elbows bent at 90°. Perform 2–3 sets of 10–12 reps, 2–3x weekly.
• Isometric Forearm Holds: Gently squeeze a soft ball or towel for 5–10 seconds. Repeat up to 8 times per session, 3x weekly.
• Wall Push-offs: Stand facing a wall. Use flat palms to gently push off, reducing load on your elbow joints. Perform 2 sets of 8–10, 2x weekly.
• Modified Yoga Poses: Choose child’s pose, supported bridge, or reclined twists, keeping elbows bent and weight off arms.
• Stationary Cycling: Provides cardio with no arm strain. Target 20–30 minutes, 2–4x per week for best heart health results.
• Brisk Walking: Supports lower-body conditioning with minimal joint stress. Aim for 20–40 minutes, most days of the week.

Ready for a structured plan that fits hormones after 40? Explore Dr. Onyx’s Complete GLP-1 Optimization System → https://casadesante.com/products/dr-onyx-md-phd-complete-glp-1-optimization-system

Pro Tips for Women Over 40:

• Schedule 2–3 strength-focused sessions weekly, leaving a rest day between.
• Choose lighter weights and more repetitions for joint sensitivity.
• Add mindfulness routines when symptoms include soreness, swelling, or fatigue.
• Log sleep and energy patterns to identify recovery trends.

Key Takeaways

• Avoid full elbow extension, heavy gripping, and bodyweight-loaded arm moves.
• Use light resistance, keep elbows bent, and monitor pain levels for all exercises.
• Gradually progress frequency and resistance, gauge recovery before changes.
• Include low-impact cardio (walking, cycling) for overall fitness support.
• Consult a physical therapist for a custom program, especially if pain persists.

FAQ

What are the best types of strength training with tennis elbow over 40?

Choose resistance bands, light dumbbells (1–3 lbs), and isometrics. Focus on elbows-bent positions.

Can diet or supplements help tendon recovery in women after 40?

Research suggests protein (0.8–1g per kg body weight), vitamin C, and collagen-rich foods may support tendon healing. Consult a nutritionist for serving sizes.

How often can I do lower-body exercises safely?

Most women manage 2–4 sessions per week with walking, cycling, or gentle Pilates, assuming no joint pain.

What’s the safest way to resume activity after a tennis elbow flare?

Start with short, pain-free movements and increase reps only if joints remain comfortable. Use ice and rest between sessions.

How does the GLP-1 Optimization System support recovery for women over 40?

The GLP-1 system by Dr. Onyx includes tailored nutrition, gradual activity, and hormone-supportive steps. See details here: https://casadesante.com/products/dr-onyx-md-phd-complete-glp-1-optimization-system

Conclusion

You can keep moving and protect your elbows by selecting joint-friendly, progressive routines. Make changes based on recovery signals, prioritize plenty of rest, and use professional guidelines where possible.

Tips for Preventing Further Injury

Making specific changes to your daily routine and workout habits may help limit further strain from tennis elbow, especially for women over 40 with joint sensitivity or perimenopause symptoms. Prioritizing tendon health and gradual progress during recovery improves resilience and reduces setbacks.

Ready for a structured plan that fits hormones after 40? Explore Dr. Onyx’s Complete GLP-1 Optimization System → https://casadesante.com/products/dr-onyx-md-phd-complete-glp-1-optimization-system

Develop Protective Habits

• Limit repetitive gripping: If typing, gardening, or cooking, schedule 2–5 minute breaks every 30 minutes.
• Warm up forearms and wrists: Stretch gently for 3–5 minutes before any strength or sports session.
• Use an elbow brace: Research suggests this may support tendon load during high-activity periods (20–60 minutes/day).
• Adjust sports equipment: Pick tennis racquets or golf clubs with grip sizes that fit your hand to reduce stress.

Train Smarter, Not Harder

• Strengthen forearm and wrist muscles: Use isometric holds (3–4 sets of 10–20 seconds, 3x weekly) with low resistance.
• Prioritize proper form: Recruit shoulders and upper arms during lifting to reduce elbow load.
• Stop exercise when pain begins: Research supports pausing as soon as you feel discomfort, not waiting for severe pain.
• Schedule rest and recovery: Plan at least 2 full rest days between strength sessions for optimal tendon repair.

Key Takeaways

• Frequent breaks and modified routines may help manage flare-ups
• Gentle, progressive exercises often work better than total rest
• Using supportive gear like braces may stabilize the elbow
• Proper equipment and form are essential to protect tendon health
• Rest and stopping at first pain signs may shorten recovery time

FAQ

How often can I exercise with tennis elbow if I’m over 40?

Exercising 2–3x per week with joint-friendly routines and skipping days for recovery may reduce risk.

What’s the best way to use an elbow brace?

Wearing a brace during activity, especially where gripping or lifting is involved, may help support tendons.

Do I need to avoid all upper body workouts?

No, focus on exercises that minimize gripping and heavy load, such as isometric holds and shoulder-focused moves.

Are there foods that may support tendon recovery?

Proteins (1.2g–1.5g/kg body weight daily), vitamin C (75mg/day), and omega-3s (1g/day) may support collagen health.

What are GLP-1 best practices for women over 40 with tennis elbow?

Combining joint-friendly movement, structured meal timing, and tailored nutrition may help—see Dr. Onyx’s GLP-1 Optimization System for step-by-step guidance.

Conclusion

Conclusion

Navigating tennis elbow after 40 doesn't mean you have to give up on your fitness goals. By listening to your body's signals and choosing exercises that are gentle on your joints you can stay active while supporting your recovery.

Remember to adjust your routines as needed and seek guidance from a healthcare professional if you're unsure about specific movements. Prioritizing your elbow health now helps you enjoy a stronger and more comfortable future.

Frequently Asked Questions

What is tennis elbow and why does it affect women over 40 more often?

Tennis elbow, or lateral epicondylitis, is inflammation of the tendons on the outside of the elbow. Women over 40 are more affected due to age-related changes like reduced collagen, slower tendon repair, and hormonal shifts during perimenopause, making tendons more sensitive and recovery slower.

Which exercises should I avoid if I have tennis elbow?

Avoid exercises that strain the forearm, such as heavy bicep curls, deadlifts, push-ups, and full planks. Any movement involving heavy gripping, repetitive wrist extension, or high load on the elbow can worsen symptoms and delay recovery.

Can I still exercise with tennis elbow?

Yes, you can stay active with tennis elbow. Choose low-impact activities like brisk walking, stationary cycling, and gentle resistance exercises that do not put direct strain on the affected elbow. Always listen to your body and avoid painful movements.

How does perimenopause affect tendon recovery for tennis elbow?

Hormonal fluctuations during perimenopause can reduce collagen and impact tendon repair, slowing recovery and increasing discomfort. This can make tennis elbow symptoms more persistent and recovery more challenging for women over 40.

Are there everyday activities that can aggravate tennis elbow?

Yes, activities involving repetitive wrist or forearm movement—such as typing, cooking, gardening, or heavy lifting—can aggravate tennis elbow and should be performed with modifications or extra care to avoid worsening symptoms.

What should a safe workout routine look like with tennis elbow?

Focus on gentle, joint-friendly exercises. Use lighter weights, avoid full elbow extension, and incorporate movements with minimal grip strength required. Schedule rest days and gradually increase intensity as your symptoms improve.

How often can I do strength training with tennis elbow?

Limit strength-focused workouts to two or three times per week, using light resistance. Always monitor your symptoms during and after exercise, and consult a professional if pain increases.

Does diet impact tennis elbow recovery?

Yes, a balanced diet with enough protein, vitamin C, and collagen-boosting foods can support tendon healing. Hydration and avoiding excessive inflammatory foods also aid recovery.

What role do elbow braces or supports play in recovery?

Wearing an elbow brace or support can help stabilize the joint, reduce strain during daily activities, and provide pain relief, making it easier to follow a safe recovery routine.

Should I see a doctor or physical therapist for tennis elbow?

Yes, if your symptoms persist for several weeks, worsen, or limit daily activities, consult a healthcare professional or physical therapist for a personalized recovery plan and to rule out other conditions.

What is the GLP-1 Optimization System mentioned in the article?

The GLP-1 Optimization System, created by Dr. Onyx MD PhD, is a step-by-step program designed for women over 40 to support hormonal health and tendon recovery, including personalized fitness, nutrition, and lifestyle strategies.