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Mastering Your Swing: Defeating Tennis Elbow with Proven Prevention and Treatment Tips

Struggling with tennis elbow can be a real game-changer when it comes to mastering your swing. Whether you’re a seasoned pro or a weekend warrior, the pain and limitations caused by this common injury can hinder your game. 

Understanding Tennis Elbow

Tennis elbow (or Lateral Epicondylitis) is an overuse injury of the tendons on the outside of your elbow. As the name suggests, it is common in tennis players but can occur in other sports and activities associated with repetitive gripping and lifting.

Symptoms of Tennis Elbow 

          • Pain on the lateral (outside) part of the elbow
          • Pain when gripping or on wrist extension (“cocking your wrist back”)
          • Reduced grip strength

Preventing Tennis Elbow 

Preventing tennis elbow can be difficult but these measures may stop it from developing:

          • Stop the activity that is causing pain – don’t try and push through it!
          • Warm up properly and stretch your arm muscles before playing.
          • Use lightweight tools or racquets and make the grip size bigger.
          • Increase your forearm muscle strength – a physiotherapist can help!

References: 

https://www.orthobullets.com/shoulder-and-elbow/3082/lateral-epicondylitis-tennis-elbow

https://www.nhs.uk/conditions/tennis-elbow/

https://www.gwh.nhs.uk/media/g1wlsm3i/tennis-elbow-exercises.pdf

VIEW THE ‘TENNIS ELBOW AT A GLANCE’ PAGE

Treating Tennis Elbow

Tennis elbow usually gets better without treatment and most last between 6 months to 2 years. There are some steps that you can take to help speed up the process: 

  • Make sure to avoid activities that strain the muscles and tendons around your elbow. 
  • Painkillers and non-steroidal anti-inflammatory drugs can help ease the pain eg. Paracetamol or Topical Ibuprofen (make sure to check with a healthcare professional before taking any medication).
  • Physiotherapy can help to build up the muscles surrounding the affected elbow. 
Exercises to treat Tennis Elbow at home
  • Elbow flexion – hold both arms by your side and then bring your hand to touch your shoulder. 
  • Palm up/ palm down – rest your hand on the table and alternate facing your hand to the sky and the table. 
  • Wrist extension – start with your forearm on a table and your hand hanging off. Then slowly bring your hand so it is in line with your arm. 

It is recommended to be guided through these exercises by a physiotherapist and not continue performing them if it is causing pain. 

WE PROVIDE ADVANCED DIAGNOSTIC ASSESSMENTS AND A WIDE RANGE OF ULTRASOUND GUIDED INJECTION PROCEDURES TO TREAT JOINT PAIN AND SPORTS INJURIES.

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