Elbow pain is commonly associated with athletes, gym-goers, and people doing heavy manual work. But in recent years, orthopaedic clinics across India — especially urban centres like Nagpur — are witnessing a rising trend:
Women above the age of 40 are increasingly reporting elbow tendon pain, stiffness, and reduced arm function.
Whether it is difficulty lifting a pressure cooker, pain while folding laundry, discomfort while using a mobile phone, or aching arms after long laptop use — elbow tendon injuries are silently affecting a large population of middle-aged women.
This blog explains why this age group is more vulnerable, what exactly happens inside the elbow tendons, how everyday lifestyle factors play a role, and what women can do to prevent chronic elbow issues.
The content is written in detailed, easy-to-understand language with medical accuracy, based on real clinical patterns observed by orthopaedic specialists.
Understanding the Elbow Tendons: A Simple Explanation
To understand why injuries occur, let us first understand the elbow in simple terms.
The elbow joint acts like a hinge that connects the upper arm bone (humerus) with two forearm bones (radius and ulna). The tendons around the elbow are strong, rope-like structures that attach muscle to bone.
Two major sets of tendons commonly get injured:
- Lateral (outer side) tendons — responsible for wrist extension and gripping
- Injury here leads to Tennis Elbow
- Medial (inner side) tendons — responsible for wrist flexion and lifting motions
- Injury here leads to Golfer’s Elbow
These tendons allow us to:
✔ Lift grocery bags
✔ Hold utensils while cooking
✔ Type, write, chop vegetables
✔ Grip handles
✔ Do daily household chores
✔ Use mobile phones
✔ Drive two-wheelers or cars
When these tendons undergo repeated strain, microscopic damage begins.
If this damage is not allowed to heal, it turns into tendinitis, then tendinosis, and eventually, chronic tendon injury.
Why Women Over 40 Are More Prone: The Science + Real-Life Explanation
Women between 40–60 often undergo a blend of physiological, hormonal, lifestyle, and mechanical changes that together increase the risk of elbow tendon problems.
Let us explore these reasons in detail.
1. Hormonal Shifts Affect Tendon Strength
Around the age of 40, many women begin experiencing perimenopause — the stage leading up to menopause.
This transition is marked by a significant fluctuation and gradual decline in estrogen levels.
Why does this matter?
- Estrogen plays a crucial role in maintaining collagen elasticity.
- Collagen is the main structural protein in tendons.
- When estrogen drops, tendons naturally become less flexible, more brittle, and slower to heal.
This hormonal shift creates a unique biological vulnerability:
The same daily activity that felt easy at age 30 may start stressing the elbows at age 45.
2. Reduced Muscle Mass After 40 Increases Load on Tendons
As women cross 40, the body gradually begins losing muscle mass — a natural process called sarcopenia.
When forearm and upper-arm muscles become weaker:
- Tendons absorb more force
- Lifting everyday objects puts extra strain
- Even routine tasks like kneading dough or carrying laundry become stressful for the elbow tendons
Many women unknowingly compensate for muscle loss by overusing the smaller forearm tendons — leading to overuse injuries.
3. Household Chores Create Repetitive Stress (Often for Years)
Indian women traditionally engage in daily home tasks that involve repetitive elbow movements:
- Cutting vegetables
- Washing clothes by hand
- Sweeping and mopping
- Stirring heavy dishes
- Lifting pressure cookers
- Using rolling pins (belan)
- Cleaning utensils
- Carrying water buckets
These tasks involve micro-strain repeated thousands of times over years.
In women above 40, whose tendons are already undergoing biological changes, this repetitive stress becomes a major risk factor for chronic elbow tendon injuries.
4. Increased Digital Activity Without Proper Ergonomics
Modern lifestyle has introduced a new category of repetitive strain:
- Long hours on mobile phones
- Scrolling with thumb and stiff wrist posture
- Typing on laptops without arm support
- Online meetings with elbows unsupported
- Using tablets for reading or watching content
These activities create strain on the extensor tendons, leading to:
- Pain on the outer side of the elbow
- Fatigue while gripping
- Forearm tightness
- Burning sensation after prolonged device usage
Women in professional roles often juggle digital work at the office and at home, further intensifying the load.
5. Vitamin D, Calcium & Iron Deficiency Are Common After 40
In India, a large percentage of women — especially those above 40 — suffer from deficiencies that directly affect musculoskeletal health.
Vitamin D deficiency reduces bone strength and muscle efficiency.
Calcium deficiency weakens the overall skeletal system.
Iron deficiency reduces oxygen supply to muscles, making them fatigue faster.
Together, these deficiencies accelerate tendon irritation and slow healing.
6. Increased Stress and Lack of Sleep Slow Healing
Women in this age group often handle:
- Family responsibilities
- Work pressure
- Health concerns
- Hormonal changes
- Emotional stress
Stress increases cortisol levels, which:
- Reduces collagen formation
- Slows tendon recovery
- Increases pain sensitivity
Poor sleep further affects healing, making elbow tendon injuries more persistent.
7. Weight Gain Places Extra Strain on Upper Limb Mechanics
After 40, metabolism reduces and many women experience gradual weight gain, especially around:
- Upper arms
- Shoulders
- Upper back
This added weight changes arm biomechanics, forcing the tendons to work harder during daily activities.
Over time, this leads to microtears and chronic tendinosis.
8. Lack of Strength Training in Routine Lifestyle
Most Indian women do not engage in structured strength training, especially after their 40s.
Without regular strengthening of:
- Forearm muscles
- Shoulder girdle
- Upper back
- Triceps and biceps
The tendons have to bear the majority of the load — resulting in overuse injuries.
Common Elbow Tendon Injuries in Women Over 40
Below are the conditions most frequently seen in clinical practice:
1. Tennis Elbow (Lateral Epicondylitis)
Pain on the outer side of the elbow when:
- Lifting objects
- Holding cups
- Using laptops
- Twisting a lid
- Gripping tightly
- Rolling chapatis
The extensor tendon becomes inflamed or degenerative.
2. Golfer’s Elbow (Medial Epicondylitis)
Pain on the inner elbow occurs while:
- Lifting grocery bags
- Bending the wrist
- Doing household work
- Carrying children
This affects the flexor tendons.
3. Triceps Tendinitis
Women often ignore early signs like difficulty extending the arm or pain while pushing heavy doors.
This condition arises due to degeneration of the triceps tendon at its elbow attachment.
4. Biceps Tendon Strain Near Elbow
Pain when lifting heavy objects or sudden pulling motions may indicate biceps tendon involvement.
Symptoms Women Over 40 Should Not Ignore
Many women ignore early signs due to busy schedules.
But untreated tendon injuries become chronic.
Important symptoms include:
- Sharp pain while lifting objects
- Difficulty gripping
- Pain radiating from elbow to forearm
- Weakness in wrist
- Stiffness after rest
- Pain during household chores
- Clicking or catching sensation
- Tenderness on inner or outer elbow
Ignoring these symptoms for months can lead to long recovery times.
How Diagnosis Is Done by an Orthopaedic Specialist
At London Orthopaedic Clinic, Nagpur, evaluation involves:
- Detailed medical history
- Examination of tender areas
- Grip strength analysis
- Movement tests
- Ultrasound imaging if required
- X-ray to rule out bone involvement
Precise diagnosis helps customise a treatment plan suitable for the patient’s age, activity level, and lifestyle.
Treatment Approaches for Elbow Tendon Injuries in Women Over 40
Dr. Vishal Sahni’s treatment philosophy focuses on:
✔ Early diagnosis
✔ Conservative care
✔ Lifestyle modification
✔ Long-term tendon health
✔ Complete functional recovery
Here are the commonly recommended treatment strategies.
1. Activity Modification
Temporary reduction of aggravating tasks helps tendons heal faster.
Patients are guided on:
- Changing lifting techniques
- Avoiding repetitive wrist movements
- Reducing mobile phone strain
- Adjusting household routines
- Using ergonomically correct workstations
2. Physiotherapy and Strengthening Exercises
A structured therapy plan focuses on:
- Forearm muscle strengthening
- Stretching of tight tendons
- Posture correction
- Shoulder and upper-back strengthening
- Progressive loading exercises
These help rebuild tendon capacity and prevent recurrence.
3. Bracing and Support
Depending on the condition, supportive braces may be recommended to:
- Reduce tendon stress
- Improve healing
- Offer comfort during daily activities
4. Medications for Pain Relief
Short-term anti-inflammatory medications may be prescribed to reduce pain and allow better mobilisation.
5. Shockwave Therapy (if clinically indicated)
This non-invasive technique stimulates tendon healing and improves blood flow.
It is particularly effective for chronic tendinosis.
6. Ergonomic Corrections for Modern Lifestyle
Women are taught:
- How to type with correct wrist angle
- How to support the elbows during mobile usage
- How to avoid forward-neck posture
- How to reduce digital strain
Small ergonomic changes significantly reduce chronic tendon stress.
7. Home-Based Care Strategies
These includes:
- Warm fomentation
- Forearm stretches
- Grip-relax-grip cycles
- Proper rest cycles
- Avoiding sudden heavy lifting
Preventive Strategies for Women Over 40
Prevention plays a crucial role because tendon strength naturally decreases with age.
1. Daily Forearm Exercises (5–10 Minutes)
Light exercises help maintain muscle–tendon balance.
Examples include:
- Wrist flexion/extension
- Forearm rotation
- Grip strengthening
- Towel squeezing
- Wall push-ups
2. Maintain Good Nutrition
Focus on:
- Vitamin D
- Calcium
- Iron
- Protein intake
These nutrients support muscle and tendon repair.
3. Use Correct Techniques During Household Chores
Simple changes make a big difference:
- Use both hands instead of one
- Avoid prolonged gripping
- Keep wrists neutral
- Take 1–2 minute breaks between tasks
4. Proper Mobile and Laptop Ergonomics
- Keep elbows supported
- Avoid long scrolling sessions
- Hold mobile at eye level
- Use external keyboard/mouse when possible
5. Improve Overall Strength
Strength training for:
- Shoulders
- Upper back
- Core
- Arms
reduces excessive load on elbow tendons.
Why Early Treatment Matters
Women often delay seeking medical help because they assume elbow pain is temporary or due to overwork.
But early management ensures:
- Faster healing
- Prevention of chronic degeneration
- Restoration of full arm strength
- Better quality of life
- Reduced risk of long-term disability
Chronic tendon injuries take longer to heal and may require advanced interventions.
Timely consultation helps avoid complications.
Final Thoughts
Elbow tendon injuries in women over 40 are not “just age-related problems.”
They are the result of a complex mix of:
- Hormonal changes
- Lifestyle habits
- Long-term repetitive strain
- Muscle loss
- Nutritional deficiencies
- Modern digital behaviour
With correct diagnosis and personalised treatment, women can regain full elbow function and prevent recurrence.
If you or a loved one is experiencing persistent elbow pain, early evaluation by an elbow specialist is crucial.
For Consultation:
Dr. Vishal Sahni
Orthopaedic Surgeon – Shoulder, Elbow, Wrist Specialist
MBBS, MS ORTHO, FRCS ORTHO (London), MCH ORTHO (Liverpool)
London Orthopaedic Clinic, Nagpur