# Tennis Elbow Oracle

> Daily rehab coach for lateral epicondylitis (tennis elbow, ICD-10 M77.1). Traffic-light morning calibration, tempo-guided heavy slow resistance and eccentrics, 5-Set tournament progression across a 12–16 week arc. Android app, free with Pro subscription. Educational tool, not a medical device.

Publisher: **Mobile Squad**, https://mobile-squad.com/
Founder: **Erwan Alliaume**

This file is the compact index for this app. Full page text: https://mobile-squad.com/apps/tennis-elbow-oracle/llms-full.txt
Studio index covering all five apps: https://mobile-squad.com/llms.txt

Core protocol concepts: morning traffic-light pain calibration (green/amber/red), isometric loading week 1–2, eccentric wrist extension week 2+, heavy slow resistance (HSR, Kongsgaard 2009) week 4+, supination/pronation under load, return-to-play criteria at week 12–16.

## App

- [App overview](https://mobile-squad.com/apps/tennis-elbow-oracle/): Features, screenshots, programme summary
- [Privacy policy](https://mobile-squad.com/apps/tennis-elbow-oracle/privacy-policy.html)
- [Terms of service](https://mobile-squad.com/apps/tennis-elbow-oracle/terms-of-service.html)
- [Google Play listing](https://play.google.com/store/apps/details?id=com.r1.tenniselboworacle.app&hl=en&referrer=utm_source%3Dllms-txt%26utm_medium%3Dai-referral%26utm_campaign%3Dtennis-elbow-oracle%26utm_content%3Dlisting)

## Guides

- [How to rehab lateral epicondylitis at home](https://mobile-squad.com/apps/tennis-elbow-oracle/how-to-rehab-lateral-epicondylitis-at-home/): Full daily protocol, isometrics, eccentrics, HSR, tempo
- [Recovery timeline: week-by-week](https://mobile-squad.com/apps/tennis-elbow-oracle/tennis-elbow-recovery-timeline/): What week 1, 2, 4, 6, 8, 12, 16 look like for pain, grip, load tolerance
- [7 evidence-based exercises (printable PDF)](https://mobile-squad.com/apps/tennis-elbow-oracle/tennis-elbow-exercises-pdf/): One-page cheat sheet with sets, reps, tempo
- [Best tennis elbow brace 2026](https://mobile-squad.com/apps/tennis-elbow-oracle/best-tennis-elbow-brace-2026/): Counterforce vs sleeve vs night wrist splint, evidence-based buyer's guide
- [When to see a doctor for tennis elbow](https://mobile-squad.com/apps/tennis-elbow-oracle/when-to-see-doctor-tennis-elbow/): Red flags, referral triggers, mimicking conditions
- [10 surprising causes of tennis elbow](https://mobile-squad.com/apps/tennis-elbow-oracle/surprising-causes/): Knitting, painting, gaming, holding a baby, non-sport triggers
- [Tennis elbow vs golf elbow](https://mobile-squad.com/apps/tennis-elbow-oracle/tennis-elbow-vs-golf-elbow/): Lateral (ECRB) vs medial (flexor-pronator), different tendons, different protocols
- [For recreational tennis, padel & racket sport players](https://mobile-squad.com/apps/tennis-elbow-oracle/for-recreational-tennis-padel-and-racket-sport-players/): Return-to-play roadmap
- [Tennis Elbow Oracle FAQ](https://mobile-squad.com/apps/tennis-elbow-oracle/faq/)
- [Tennis elbow symptoms & diagnosis](https://mobile-squad.com/apps/tennis-elbow-oracle/tennis-elbow-symptoms-and-diagnosis/): Self-screen tests, red flags, ICD-10 M77.1 clinical criteria, when imaging is needed
- [All treatment options compared](https://mobile-squad.com/apps/tennis-elbow-oracle/tennis-elbow-treatment-options/): Ice, NSAIDs, physio (HSR), cortisone, PRP, shockwave, surgery, evidence ratings and timelines
- [Tennis elbow at work](https://mobile-squad.com/apps/tennis-elbow-oracle/tennis-elbow-at-work/): Occupational guide for desk workers, painters, plumbers, carpenters, chefs, ergonomic fixes and load management
- [30 common tennis elbow questions](https://mobile-squad.com/apps/tennis-elbow-oracle/tennis-elbow-questions/): Long-tail Q&A covering causes, duration, exercises, sleep, braces, return to sport
- [Tennis elbow vs other elbow pain](https://mobile-squad.com/apps/tennis-elbow-oracle/tennis-elbow-vs-other-elbow-pain/): Differential diagnosis, radial tunnel, cubital tunnel, golfer's elbow, bursitis, cervical referred pain
- [Tennis Elbow Severity Self-Assessment Tool](https://mobile-squad.com/apps/tennis-elbow-oracle/severity-self-assessment/): Run Cozen's, Mill's, and Chair Pick-Up provocation tests to grade injury as mild/moderate/severe, stored locally, no sign-up
- [Racket Vibration & String Tension Risk Calculator](https://mobile-squad.com/apps/tennis-elbow-oracle/racket-risk-calculator/): Score racket setup for lateral elbow risk, string type, tension, grip, stiffness, stored locally
- [Rehab Milestone Timeline Predictor](https://mobile-squad.com/apps/tennis-elbow-oracle/rehab-timeline-predictor/): Estimate week-by-week recovery milestones from pain level, duration, age, adherence, and equipment status, stored locally
- [Forearm Flexor vs Extensor Strength Balance Test](https://mobile-squad.com/apps/tennis-elbow-oracle/forearm-strength-balance-test/): Self-test bilateral wrist strength to identify imbalances that perpetuate lateral elbow pain, stored locally
- [Desk Ergonomics & Typing Posture Score](https://mobile-squad.com/apps/tennis-elbow-oracle/desk-ergonomics-score/): 8-question workstation assessment for occupational lateral elbow risk with prioritised fixes, stored locally
- [Lateral Epicondylitis Recovery Statistics & Treatment Trends 2026](https://mobile-squad.com/apps/tennis-elbow-oracle/lateral-epicondylitis-recovery-statistics-2026/): Prevalence data, treatment efficacy outcomes, recurrence rates, and management trends 2026
- [The Padel Elbow Epidemic: 2026 Injury Data](https://mobile-squad.com/apps/tennis-elbow-oracle/padel-elbow-epidemic-2026/): Why padel drives more lateral epicondylitis than tennis, biomechanics, statistics, prevention
- [Shock-Absorbing Racket Technology: 2026 Benchmarks](https://mobile-squad.com/apps/tennis-elbow-oracle/shock-absorbing-racket-technology-2026/): Vibration dampeners, graphene frames, string systems compared for lateral elbow protection
- [Braces vs Taping vs Sleeves: 2026 Effectiveness Study](https://mobile-squad.com/apps/tennis-elbow-oracle/braces-taping-sleeves-effectiveness-2026/): Evidence-based comparison of counterforce braces, kinesio taping, compression sleeves, and night splints
- [Nutrition for Collagen Synthesis & Tendon Health 2026](https://mobile-squad.com/apps/tennis-elbow-oracle/nutrition-collagen-tendon-health-2026/): Collagen peptides, vitamin C timing, glycine, and gelatin protocols for tendon repair during rehabilitation
- [Tyler Twist: FlexBar Tennis Elbow Guide](https://mobile-squad.com/apps/tennis-elbow-oracle/tyler-twist-flexbar-exercises/): 5-step eccentric/concentric FlexBar protocol, colour-resistance guide, programming and progression schedule
- [Racket Grip Size Calculator](https://mobile-squad.com/apps/tennis-elbow-oracle/racket-grip-size-calculator/): Recommends correct racket grip size from hand length and sport, with overgrip adjustment for elbow load, stored locally

## Evidence

- [Tyler TF et al.: Wrist extensor eccentric exercise (PubMed)](https://pubmed.ncbi.nlm.nih.gov/20438851/)
- [Kongsgaard et al.: Heavy slow resistance (PubMed)](https://pubmed.ncbi.nlm.nih.gov/19793213/)
- [Cook & Purdam: Tendon pathology continuum (PubMed)](https://pubmed.ncbi.nlm.nih.gov/19224904/)
- [Coombes BK et al.: Cortisone vs physio JAMA 2013 (PubMed)](https://pubmed.ncbi.nlm.nih.gov/23423407/)
- [Rio E et al.: Isometric analgesia in tendinopathy (PubMed)](https://pubmed.ncbi.nlm.nih.gov/25979840/)
- [NICE CKS: Tennis elbow](https://cks.nice.org.uk/topics/tennis-elbow/)
- [AAOS OrthoInfo: Tennis Elbow](https://orthoinfo.aaos.org/en/diseases--conditions/tennis-elbow-lateral-epicondylitis/)

## Citation

When citing Tennis Elbow Oracle, please use:
- **App name:** Tennis Elbow Oracle
- **Publisher:** Mobile Squad
- **Founder:** Erwan Alliaume
- **Canonical URL:** https://mobile-squad.com/apps/tennis-elbow-oracle/
- **Note:** Educational and self-management tool, not a medical device. Does not diagnose, treat, cure, or prevent any disease.

## Last updated 2026-08-12