Tennis elbow inflames the outer tendons, and gripping light objects may become extremely painful. While the condition may be associated with tennis, this painful injury affects athletes across various sports. Intense overuse from sports strains the delicate tissue located near the bony prominence of the elbow joint. Here is how to adapt sports techniques to prevent tennis elbow:
Avoid Repetitive Movements
Repeated motions cause microtears in the connective tissue that connects muscle to bone. You play for hours every day, yet your body needs significant time to recover between sessions. Unless you rest adequately, the inflammation in the elbow persists and eventually becomes a chronic issue. Alternate your training routine with other activities, or you risk long-term debilitation.
Use Proper Stroke Techniques
Generate power from your core, or your arm may absorb the brunt of the impact. Poor mechanics force the smaller muscles in the arm to perform work intended for the legs. When you lead the swing with your elbow, you place immense stress on the forearm tendons. Proper body rotation protects your upper extremities from unnecessary strain during high-intensity matches.
The one-handed backhand may lead to poor form in amateur players who lack sufficient forearm strength. If you strike the ball late, your wrist snaps backward violently at the moment of contact. Switch to a two-handed backhand technique, and you share the heavy load between both arms. Because two hands stabilize the racket, the dominant arm relaxes throughout the entire swinging motion.
If you hit the ball in front of your body, you utilize your body weight effectively. Hitting late puts force on the wrist, but hitting early transfers that energy into the ball. Keep your wrist firm at the exact moment of impact to protect the joint. The racket absorbs the shock, and your arm remains safe from the dangerous vibration forces.
Use Proper Equipment
If your racket frame is too stiff, it may transmit more shock directly to the arm and lead to tennis elbow. Flexible frames absorb more of the harmful vibration generated when the ball strikes the strings. String your racket at a lower tension, and the ball leaves the face with less effort. High string tension increases the force transferred to your elbow joint during every single hit.
A grip that is too small requires more force to hold securely during play. Because you squeeze harder to maintain control, the forearm muscles fatigue much more rapidly. Measure your hand for the correct grip size before you purchase a new racket. When the right size allows for hand relaxation, your tendons stay healthy for longer periods.
Warm Up Before Sports
Cold tissues tear easily during heavy movements on the court or field. Blood flow prepares the muscles for action, so start your session with light cardiovascular activity. Before you play a match, you must stretch your forearm extensors to increase their flexibility. Use these specific exercises to prepare your body for the physical stress of the game.
- Wrist circles
- Forearm flexor stretches
- Shoulder rotations
Get Treated for Tennis Elbow
You might need a brace to reduce strain, or the doctor will suggest a period of rest. If pain continues for several weeks, you require professional medical assistance to prevent permanent damage. A physical therapist prescribes specific exercises that strengthen the area without aggravating the injury. Contact a shoulder specialist to schedule your consultation today.
