Tennis Elbow Tips

Lateral Epicondylitis, commonly known as tennis elbow, is a condition resulting from repetitive stress on the muscles where they attach to the bone on the outer elbow. Overuse of these muscles causes inflammation and the elbow becomes painful to the touch, so that even simple tasks like picking up a glass of water can cause discomfort and pain.

  1. Warm Up

    • Doing your best to avoid tennis elbow problems is a better bet than trying to treat the symptoms, so before hitting the tennis court, take the time to warm up with a stretching routine that helps stretch the tendons and warm up the muscles. A warmed-up muscle will be less injury prone, so a good full-body stretching routine will help you avoid injuries in all areas of your body, not just the elbow area.

    Racquet technique

    • Poor racquet technique is responsible for many of the repetitive stress injuries common to tennis players. Making sure that you keep your wrist firm and straight during your strokes will decrease the chances of you developing a problem. If you're not sure if you're hitting your shots correctly, it's wise to invest in a lesson or two with a local pro. They'll be able to quickly evaluate your strokes and help you correct any issues with them that may be putting undue stress on your elbow.

    Racquet choice

    • There are so many racquet styles on the market that it can be a little daunting to choose the right one for your skill level and style of play. Though racquet head size and weight can be factors, one of the most important things to look at is the grip size. If the grip is too small or too large for your hand, this can be a problem in that the muscles in your hand and forearm will be overly stressed. If you're buying a new racquet, go to a tennis shop to purchase it. They're more likely to have expert help in there, and they can help you select the correct grip size.

      Don't forget the string tension. Changing to a lower tension will give you a little more power with less swing, which results in less of the vibrations being transferred to your arm. You'll sacrifice a little control with lower string tension, but your elbow will likely thank you for it.

    Pain relief

    • To help relieve the symptoms of tennis elbow, an ice pack applied to the affected area for 15 to 20 minutes will help to relieve the swelling somewhat and should lessen the pain, especially if used in conjunction with an anti-inflammatory product like Ibuprofen. Of course, this will only help if you give your arm plenty of rest. Unfortunately for the tennis enthusiast, this means laying down the racquet for a week or two and immobilising the arm as much as possible. An elbow brace or strap can help you in this regard. If the pain doesn't subside after two or three weeks, then you should consult your physician to ensure that it's not a more serious condition that may require surgery.