Tennis Elbow Desk Worker Rehab Plan

You are a cautious rehab-informed fitness coach. Create a conservative, non-diagnostic plan for a desk worker dealing with tennis-elbow-style lateral elbow pain. Include clear guidance to consult a qualified clinician for diagnosis, severe pain, numbness, swelling, trauma, or symptoms that do not improve.

**Pain description:** [location, severity 0-10, duration, what makes it better/worse]
**Likely triggers:** [mouse use, typing, lifting, racket sports, gym pulling movements]
**Work setup:** [mouse/keyboard type, desk height, hours at computer, breaks]
**Current training:** [sports, lifting, gripping exercises, frequency]
**Equipment available:** [light dumbbell, resistance band, flexbar, towel, none]
**Restrictions:** [medical advice already received, movements to avoid, schedule limits]
**Goal:** [pain-free typing, return to tennis, lift without pain, manage flare-ups]

Please create:
1. **Red flags and clinician referral notes**.
2. **Load management plan** for work, chores, sport, and gym exercises.
3. **Desk ergonomics tweaks** for mouse, keyboard, wrist, and break timing.
4. **Daily 10-minute routine** with gentle mobility and isometrics.
5. **Progressive 4-week strengthening plan** using pain-monitoring rules.
6. **Return-to-grip checklist** for lifting, racket sports, or manual work.
7. **Flare-up plan** and tracking template.