你有没有过这样一刻：随手去端一杯咖啡、拧一下毛巾、或者用力握一下手，手肘外侧那一小块突然一阵尖痛，酸软得差点抓不住东西。一开始你没当回事，以为睡落枕、拉伤了，歇两天就好。可它偏偏不好——越用越痛，连开门把手、抱小孩、拎菜都开始躲着那只手。到医师这里，很多人纳闷：「我又不打网球，怎么会得网球肘？」其实关键在于：网球肘的根子不在肘关节本身，而在前臂那条被你日复一日「用累了」的肌腱。
Have you had this moment: you reach for a mug, wring out a towel, or grip something firmly — and a sharp pain shoots through the outer side of your elbow, so weak you nearly drop what's in your hand? At first you shrug it off as a strain that'll rest away in a day or two. But it doesn't settle — the more you use the arm, the more it hurts, until turning a doorknob, lifting a child, or carrying groceries all become things you flinch from. Many arrive puzzled: "I don't even play tennis — how do I have tennis elbow?" The key is this: tennis elbow isn't rooted in the elbow joint itself, but in a forearm tendon you've quietly worn out, day after day.
Pernahkah anda alami detik ini: anda capai cawan, perah tuala, atau genggam sesuatu kuat — dan sakit tajam menusuk bahagian luar siku, sampai hampir terlepas apa yang dipegang? Mulanya anda anggap ia terseliuh yang akan reda dalam sehari dua. Tetapi ia tak reda — makin digunakan makin sakit, sampai memusing tombol pintu, mendukung anak, atau membawa barang jadi perkara yang anda elak. Ramai hairan: "Saya tak main tenis pun — kenapa ada tennis elbow?" Kuncinya: tennis elbow bukan berpunca dari sendi siku, tetapi dari urat lengan bawah yang anda letihkan, hari demi hari.
网球肘，到底是什么？先别急着对号入座
What Tennis Elbow Actually Is — Don't Self-Diagnose Yet
Apa Itu Tennis Elbow — Jangan Buat Diagnosis Sendiri Dulu
网球肘，医学上叫「肱骨外上髁炎」。名字里有「网球」，是因为早年常在网球选手身上发现，但今天诊室里九成以上的患者根本不打网球。它的本质是：前臂那些负责「把手腕往上翘、把手指伸直」的伸肌腱，在反复用力下长期劳损，附着在手肘外侧骨突（外上髁）的那一点出现了微小撕裂和退变，于是一用力握、拧、提，那一点就痛。中医把它归在「筋伤」「肘劳」范畴，认为是局部筋脉反复劳损、气血瘀滞不通，「不通则痛」；久了气血供养不上，肌腱也「不荣则痛」，才会缠绵难愈。
Tennis elbow — medically "lateral epicondylitis" — carries "tennis" in its name because it was first noticed in players, yet over nine in ten patients in our clinic have never picked up a racquet. At its core: the extensor tendons of the forearm — the ones that cock your wrist back and straighten your fingers — are overloaded by repetitive strain, and the point where they anchor to the bony bump on the outer elbow (the lateral epicondyle) develops tiny tears and wear. So the moment you grip, twist, or lift, that one spot hurts. TCM places it under "sinew injury" and "elbow strain," seeing it as a local channel worn out by repetition, with qi and blood stagnant and blocked — "no free flow, hence pain"; over time, poorly nourished, the tendon also aches for want of supply, which is why it lingers.
Tennis elbow — perubatannya "lateral epicondylitis" — membawa nama "tenis" kerana mula-mula dikesan pada pemain, namun lebih sembilan daripada sepuluh pesakit di klinik kami tidak pernah bermain tenis. Pada terasnya: urat ekstensor lengan bawah — yang mengangkat pergelangan dan meluruskan jari — terlebih beban akibat tekanan berulang, dan titik ia melekat pada tonjolan tulang di luar siku (epikondil lateral) mengalami koyakan halus dan kehausan. Jadi setiap kali menggenggam, memusing, atau mengangkat, titik itu sakit. TCM meletakkannya di bawah "kecederaan urat" dan "lelah siku" — saluran tempatan yang letih oleh pengulangan, dengan qi dan darah tersekat; "tiada aliran, maka sakit."
同样是手肘、前臂痛，方向可能完全不同。网球肘：痛点在手肘外侧那块骨突，握拳、拧毛巾、抬手腕、拎重物时最痛，按下去有个明确的痛点。高尔夫球肘：位置正好相反，痛在手肘内侧（靠身体那一面），屈腕、握力动作诱发——两者常被搞混，方向刚好左右相反。颈椎问题：麻痛常从脖子沿手臂放射到前臂、手指，还带麻木，转头会牵动。腕管综合征：麻痛集中在手腕和拇指、食指、中指，夜里麻醒，跟手肘外侧无关。分错了方向，扎错了地方，自然没效——所以医师一定会按压定位、让你做几个诱发动作来确认到底是哪一个。
Elbow and forearm pain can point in very different directions. Tennis elbow: the sore point is on the outer bony bump of the elbow, worst when you clench a fist, wring a towel, cock the wrist, or lift something heavy, with a clear tender spot on pressing. Golfer's elbow: the mirror image — pain on the inner side of the elbow (the body-facing side), provoked by bending the wrist and gripping; the two are constantly confused, sitting on exactly opposite sides. Neck problem: numb pain radiating from the neck down the arm to forearm and fingers, tugged by turning the head. Carpal tunnel: numbness centred on the wrist, thumb, index and middle fingers, waking you at night, unrelated to the outer elbow. Aim at the wrong one and treatment misses — which is why a practitioner presses to localise it and has you run a few provoking movements to confirm which it truly is.
Sakit siku dan lengan boleh menunjuk arah yang sangat berbeza. Tennis elbow: titik sakit pada tonjolan tulang di luar siku, paling teruk semasa menggenggam, memerah tuala, atau mengangkat berat. Golfer's elbow: bayangan cermin — sakit di dalam siku (sisi menghadap badan); kedua-duanya sering dikelirukan kerana berada di sisi bertentangan. Masalah leher: sakit menjalar dari leher ke lengan dan jari. Terowong karpal: kebas tertumpu pada pergelangan, ibu jari, jari telunjuk dan tengah, mengejut waktu malam. Sebab itu pengamal menekan untuk mengesan lokasi dan meminta anda buat beberapa gerakan untuk mengesahkan yang mana satu.
不打网球，为什么也会得？这些人最常中招
If You Don't Play Tennis, Why You? Who Gets It Most
Tak Main Tenis Pun Kena? Siapa Paling Kerap
网球肘的真正元凶不是「网球」，而是反复、单一、超过肌腱承受的用力。同一个动作、同一条肌腱，天天用、月月用，累积的微小损伤来不及修复，就成了缠人的慢性劳损。看看下面这几种情况，你多半能在里面看见自己。
The real culprit behind tennis elbow isn't "tennis" — it's repetitive, one-directional loading beyond what the tendon can take. The same motion, the same tendon, used day after day, month after month, until tiny injuries outpace repair and settle into a stubborn chronic strain. Look at the situations below — you'll likely find yourself in one of them.
Punca sebenar tennis elbow bukan "tenis" — tetapi beban berulang satu arah melebihi keupayaan urat. Gerakan yang sama, urat yang sama, digunakan hari demi hari sehingga kecederaan halus tak sempat pulih dan menjadi lelah kronik. Lihat situasi di bawah — anda mungkin nampak diri anda di dalamnya.
最核心的机制。凡是用力握着 + 手腕反复扭转/上翘的动作，都在同一条伸肌腱上反复加压：拧毛巾、拧螺丝、用扳手、剁菜、颠锅、长时间用鼠标和键盘。这条肌腱一天天被「拉扯—微伤—没修好—再拉扯」，痛点就在手肘外侧慢慢烧起来。
The core mechanism. Any move that grips firmly while the wrist twists or cocks back loads the same extensor tendon over and over: wringing a towel, driving screws, using a wrench, chopping, tossing a wok, long hours on a mouse and keyboard. Tug, micro-tear, unhealed, tug again — day by day the sore point on the outer elbow smoulders into being.
Mekanisme teras. Apa saja gerakan yang menggenggam kuat sambil pergelangan memusing membebankan urat ekstensor yang sama berulang kali: memerah tuala, memutar skru, memotong, menggunakan tetikus berjam-jam. Tarik, koyak halus, tak pulih, tarik lagi — titik sakit di luar siku perlahan menyala.
家庭主妇（拧抹布、抱娃、拎菜）、厨师和小贩、木工水电装修师傅、美发师、常年打字用鼠标的上班族、爱做手工/园艺的人、刚生完抱孩子的新手爸妈——都是诊室里的常客。共同点不是运动，而是那只手每天在做同一件重复的力气活。
Homemakers (wringing cloths, carrying babies and groceries), cooks and hawkers, carpenters and renovation tradesmen, hairstylists, office workers glued to a mouse, keen crafters and gardeners, new parents forever lifting a child — all regulars in our clinic. The common thread isn't sport, but a hand doing the same repetitive load-bearing task every single day.
Suri rumah (memerah kain, mendukung anak), tukang masak dan penjaja, tukang kayu dan pengubahsuaian, pendandan rambut, pekerja pejabat yang terikat pada tetikus, peminat kraf dan berkebun, ibu bapa baru yang selalu mendukung anak — semua kerap di klinik. Persamaannya bukan sukan, tetapi tangan yang membuat tugas berat berulang setiap hari.
肌腱本身血液供养就少，修复慢。单纯歇几天，痛会缓一缓，可只要一回到那个动作，很容易又痛回来——因为局部的瘀滞、粘连和退变没被处理掉，肌腱的「地基」还是弱的。休息是必要的，但常常不足以让缠了几个月的网球肘真正好透。这也是它容易反复的原因。
Tendons have a poor blood supply and heal slowly. A few days' rest eases the pain, but the moment you return to the movement it often flares again — because the local stagnation, adhesion and wear were never addressed, and the tendon's "foundation" is still weak. Rest is necessary, but often not enough for a months-old tennis elbow to truly settle. That's why it tends to recur.
Urat mempunyai bekalan darah yang lemah dan sembuh perlahan. Rehat beberapa hari melegakan sakit, tetapi sebaik kembali kepada gerakan itu ia sering berulang — kerana genangan, lekatan dan kehausan tempatan tak pernah ditangani. Rehat perlu, tetapi selalunya tak cukup untuk tennis elbow lama benar-benar reda. Sebab itulah ia mudah berulang.
拖久了，急性的发炎会转成慢性的肌腱退变，痛点更顽固、握力持续变弱，最后连端碗、拿杯子、转钥匙这些小事都吃力。少数拖得很久的，肌腱会变得更脆弱。越早介入，处理起来越简单、恢复越顺；等它「病程走完」，往往走得又慢又辛苦。不建议硬熬。
Left too long, acute inflammation turns into chronic tendon degeneration — the sore point grows stubborn, grip weakens further, until even holding a bowl, lifting a cup, or turning a key becomes a strain. In a few long-standing cases the tendon grows more fragile. The earlier you step in, the simpler the care and the smoother the recovery; waiting for it to "run its course" tends to be slow and hard. Waiting it out isn't advised.
Dibiar terlalu lama, keradangan akut bertukar menjadi degenerasi urat kronik — titik sakit jadi degil, genggaman makin lemah, sehingga memegang mangkuk atau memusing kunci pun menyusahkan. Semakin awal bertindak, semakin mudah rawatan dan semakin lancar pemulihan. Menunggu saja tidak digalakkan.
安心中医怎么处理网球肘？
How Does An Xin TCM Treat Tennis Elbow?
Bagaimana An Xin TCM Merawat Tennis Elbow?
中医处理网球肘，思路是两条腿走路：一边「通」——把痛点局部的瘀滞打散、消掉发炎、松开被牵拉过紧的前臂肌肉；一边「养」——改善肌腱的气血供养，帮那点微小损伤真正修复，让它别一用力就又犯。不是头痛医头只在肘上做文章，而是从痛点一路松到前臂、手腕。方向对了，好转会是痛的程度更轻、犯痛的次数更少、能撑住用力的时间更长。
TCM treats tennis elbow on two legs at once: on one side, to "unblock" — dispersing the local stagnation at the sore point, settling the inflammation, and releasing the over-tightened forearm muscles; on the other, to "nourish" — improving the tendon's supply of qi and blood so the tiny injury genuinely heals and stops flaring the moment you exert. Not head-treats-head fussing at the elbow alone, but releasing all the way from the sore point down the forearm to the wrist. Get it right and improvement shows as lighter pain, fewer flare-ups, and longer before it aches under load.
TCM merawat tennis elbow atas dua kaki serentak: satu sisi, "membuka" — menyerakkan genangan tempatan di titik sakit, meredakan keradangan, dan melonggarkan otot lengan bawah yang terlalu tegang; sisi lain, "memupuk" — memperbaiki bekalan qi dan darah urat supaya kecederaan halus benar-benar sembuh. Arah yang betul menunjukkan sakit lebih ringan, kurang kerap berulang, dan lebih lama sebelum sakit di bawah beban.
医师会在手肘外侧的痛点（阿是穴）以及曲池、手三里、合谷、外关等穴施针，直接疏通局部瘀滞、止痛通络。瘀滞明显、痛点顽固的，可能配合刺络放血或火针，把局部「堵住」的瘀热放出去、加速消炎——这对缠了几个月的顽固网球肘，往往比单纯止痛来得直接。很多人一两次后，握东西时那阵尖痛会先缓下来。
The practitioner needles the tender spot on the outer elbow (the ashi point) along with Quchi, Shousanli, Hegu and Waiguan, opening the local stagnation directly to relieve pain. Where stagnation is marked and the spot stubborn, pricking-to-bleed or fire-needle may be added to release the trapped stagnant heat and speed the calming of inflammation — for a months-old stubborn tennis elbow this is often more direct than pain relief alone. Many find that sharp catch on gripping eases first, after a session or two.
Pengamal mencucuk titik sakit di luar siku (titik ashi) bersama Quchi, Shousanli, Hegu dan Waiguan, membuka genangan tempatan terus untuk melegakan sakit. Jika genangan ketara, pengeluaran darah atau jarum api mungkin ditambah untuk melepaskan haba tersekat dan mempercepat peredaan keradangan. Ramai dapati sakit tajam semasa menggenggam reda dahulu selepas satu dua sesi.
痛点只是「果」，「因」常在被拉得又紧又硬的整条前臂伸肌群。医师用推拿、弹拨手法把前臂那一片松开，张力降下来，痛点承受的牵拉自然减轻。若检查发现肘、腕关节有细微错位或活动卡涩，会配合正骨手法轻柔调整、恢复关节顺畅——手法讲究恰到好处，绝不是越痛越有效的硬掰。松开前臂这一步，是很多人「扎了有效、但一用又犯」的关键突破口。
The sore point is only the "effect"; the "cause" often lies in the whole forearm extensor group pulled tight and hard. The practitioner uses tuina and plucking to release that forearm, dropping the tension so the traction on the sore point eases. If the elbow or wrist joint shows a fine misalignment or catching, gentle bone-setting (zhenggu) restores smooth movement — the touch is measured, never the more-pain-more-gain wrenching. Releasing the forearm is often the breakthrough for those who "improve with needling but flare again on use."
Titik sakit hanyalah "kesan"; "puncanya" sering pada seluruh kumpulan ekstensor lengan bawah yang tegang. Pengamal menggunakan tuina untuk melonggarkan lengan itu, menurunkan ketegangan supaya tarikan pada titik sakit reda. Jika sendi siku atau pergelangan menunjukkan tersasar halus, zhenggu lembut memulihkan pergerakan lancar — sentuhannya terukur, bukan paksaan.
肌腱要真正修复，得让气血「养」得上去。医师会用艾灸温通痛点、改善局部循环，气血偏虚的配合科学中药（浓缩颗粒）从内在补养筋骨、化瘀通络。同样重要的是减负：医师会教你怎么调整那个反复诱发的动作、必要时用护肘或护具分担张力、在家怎么做温和的伸展和离心训练。「治疗 + 改掉诱因」双管齐下，才不容易一好又犯。
For a tendon to truly heal, the qi and blood must "nourish" it back. The practitioner uses moxibustion to warm the sore point and improve local circulation, with concentrated herbal granules where qi and blood run low to nourish the sinews and clear stagnation from within. Just as important is load management: guidance on adjusting the movement that keeps provoking it, a brace to share the tension where needed, and gentle stretching and eccentric exercises at home. Treatment plus fixing the trigger, together, is what keeps it from flaring again once it settles.
Untuk urat benar-benar sembuh, qi dan darah mesti "memupuk"nya. Pengamal menggunakan moksibusi untuk menghangatkan titik sakit, dengan granul herba tumpat memupuk urat dari dalam. Sama penting ialah menguruskan beban: bimbingan melaraskan gerakan yang mencetuskannya, penyangga siku jika perlu, dan regangan lembut di rumah. Rawatan bersama membetulkan pencetus itulah yang menghalangnya berulang.
一条安全底线，请先排除这些情况。大部分网球肘可以从容调理，但如果你的手肘痛是一次明显外伤、摔倒或撞击后突然剧痛，伴随明显肿胀、淤青或看起来「变形」，要先排除骨折或肌腱断裂，可能需要影像检查；前臂、手指持续麻木无力，或痛麻从脖子一路放射下来，要评估是不是颈椎神经的问题；关节红、肿、热、痛，甚至发烧，或多个关节同时肿痛，要先排除感染或类风湿等发炎性关节病。这些情况请先看西医、必要时做检查。中医调理与必要的西医检查从不冲突。
One safety line — rule these out first. Most tennis elbow can be worked through calmly, but if your elbow pain is a sudden severe pain right after a clear injury, fall or blow, with marked swelling, bruising, or a "deformed" look, first rule out a fracture or tendon rupture — imaging may be needed; persistent numbness or weakness in the forearm and fingers, or pain and numbness radiating down from the neck, needs assessment for a cervical nerve problem; a joint that is red, hot, swollen and painful, with fever, or several joints swelling at once, warrants ruling out infection or an inflammatory arthritis such as rheumatoid. See a doctor first for these, with tests if needed. TCM care and necessary medical checks never conflict.
Satu garis keselamatan — singkirkan ini dahulu. Kebanyakan tennis elbow boleh dirawat dengan tenang, tetapi jika sakit siku anda sakit teruk mengejut selepas kecederaan atau hentaman, dengan bengkak, lebam, atau nampak "herot", singkirkan patah atau urat putus dahulu; kebas atau lemah berterusan di lengan dan jari, atau sakit menjalar dari leher, perlu dinilai untuk masalah saraf leher; sendi merah, panas, bengkak dan sakit, dengan demam, perlu menyingkirkan jangkitan atau artritis radang. Jumpa doktor dahulu untuk keadaan ini. Penjagaan TCM dan pemeriksaan perubatan tidak pernah bercanggah.
在看诊之前，你现在可以先做的3件事
3 Things to Do Before Your Appointment
3 Perkara Yang Boleh Dilakukan Sebelum Temujanji
- 先给那只手「减负」，暂停最痛的那个动作。找出让你手肘外侧一用就痛的动作——拧毛巾、提重物、长时间握鼠标、颠锅剁菜——先想办法减少或换个方式做：拧改成压干、重物换双手拎或分几趟、鼠标垫高手腕、能歇就歇。别咬牙「痛也照做」，那只会让肌腱一直修不好。减负不是不动，是别再往那个痛点上反复加压。 Take the load off that arm — pause the movement that hurts most. Find what sets off the outer elbow — wringing towels, lifting heavy bags, long hours gripping a mouse, tossing a wok or chopping — and reduce it or do it differently: press water out instead of wringing, split heavy loads or use both hands, raise the wrist at the mouse, rest when you can. Don't grit through "hurts but I'll do it anyway" — that keeps the tendon from ever healing. Taking the load off isn't going still; it's stopping the repeated strain on that sore point. Kurangkan beban tangan itu — hentikan gerakan yang paling sakit. Cari apa yang mencetuskan luar siku — memerah tuala, mengangkat berat, menggenggam tetikus berjam-jam — dan kurangkan atau ubah caranya: tekan air keluar dan bukan memerah, bahagikan beban berat, angkat pergelangan di tetikus. Jangan paksa "sakit pun buat juga" — itu menghalang urat sembuh.
- 急性刚犯、又红又痛时，短时冷敷、别热敷硬揉。如果是近期刚犯、痛点发热发烫的急性期，可以用毛巾包冰短时间敷一敷、让手臂多休息，帮着消消炎。这个阶段别自己在痛点上死命揉、别马上热敷、别找人大力帮你「掰一掰松一松」——用力不对反而火上浇油。等急性劲过了，该怎么松、能不能热敷，交给医师判断。 If it's a fresh, red, hot flare — brief cold packs, no heat or hard rubbing. For a recent acute flare where the spot feels hot, a towel-wrapped ice pack for a short while plus resting the arm helps settle the inflammation. At this stage, don't dig hard at the sore point, don't rush to apply heat, and don't have someone forcefully "loosen it up" — the wrong pressure only fans the fire. Once the acute phase passes, let the practitioner judge how to release it and whether heat is right. Jika baru berulang, merah dan panas — tuam sejuk sekejap, jangan haba atau urut kuat. Untuk keradangan akut yang panas, tuam ais berbalut tuala seketika dan rehatkan lengan membantu meredakannya. Pada peringkat ini, jangan tekan kuat titik sakit, jangan segera tuam panas, jangan minta orang "melonggarkannya" dengan kuat. Selepas fasa akut berlalu, biar pengamal menilai.
- 把「什么动作痛、痛多久了、每天在做什么」记下来。看诊前想清楚：痛点具体在手肘哪一面？握东西、拧、抬手腕时是不是最痛？这样痛了多久了？回想一下最近工作或生活里，那只手每天在重复做什么力气活（这往往就是元凶）。说得越具体，医师越容易判断是不是网球肘、排除其他问题、并帮你从源头调整那个诱发动作。 Note down what movements hurt, how long it's lasted, and what your hand does all day. Before your visit, get clear: exactly which side of the elbow is the sore point? Is it worst on gripping, wringing, or cocking the wrist? How long has it been going? Think back to what repetitive load-bearing task that hand does every day at work or home — that's usually the culprit. The more specific you are, the easier it is for the practitioner to confirm tennis elbow, rule out other problems, and help you fix the trigger at its source. Catat gerakan mana yang sakit, sudah berapa lama, dan apa tangan anda buat setiap hari. Sebelum lawatan, perjelaskan: sisi mana siku titik sakitnya? Paling teruk semasa menggenggam atau memusing? Sudah berapa lama? Fikirkan tugas berat berulang yang tangan itu lakukan setiap hari — itu biasanya puncanya. Semakin spesifik, semakin mudah pengamal mengesahkan tennis elbow dan membetulkan pencetusnya.