Most cases of tennis elbow are caused by structural changes in the tendon. When a tendon is overused it becomes stressed and shortens, developing inflammation and pain at the attachment muscle and tendon at the outer elbow.

It doesn’t just happen to tennis players, either; a third of UK adults will develop tennis elbow-like pain. Here’s what you can do to help and to stop it developing in the first place.

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1. Ice it

For the first two days after injury, apply ice for 15-20 minutes every hour, six to eight times a day – but never just before exercise.

2. Try rehab

Strengthening exercises such as wrist curls, reverse wrist curls, elbow flexion, elbow extension and forearm pronation/supination (rotating palm down and up) can help. You'll find detailed videos for each exercise on YouTube. Make sure to rest after exercising, and avoid movement that causes pain.

3. Eat to heal

Colourful fruits and vegetables can promote tissue healing, and lean protein provides the building blocks of tissue repair. Try to limit the amount of tea, coffee, alcohol and fizzy drinks you consume (acidic food and drink can prolong inflammation.)

4. Check your nutrients

Vitamins A, B12 and C are important to suppress inflammation, while zinc, calcium, iron, magnesium and omega-3 fatty acids are important for tissue growth and repair, reducing swelling and increasing blood flow to the site of the injury. A multivitamin and fish oil or omega-3 supplement can help keep your levels optimal.