Why tennis remains the most popular racket sport
Nov 18
2
min read
Follow these measures to help prevent tennis elbow.
In this blog, Carl Holst-Roness, founder of 40LOVE the tennis club management software and app shares some measures to help prevent tennis elbow.
Tennis elbow, a common overuse injury, can affect not only tennis players but anyone who engages in repetitive arm and wrist movements. This condition, characterised by pain and discomfort in the outer part of the elbow, can be quite debilitating. The good news is that there are several proactive measures you can take to protect yourself from tennis elbow. In this blog, we'll explore some effective ways to prevent and manage this troublesome condition.
Whether you're playing tennis, squash, or another racket sport, or simply engaging in activities that involve repetitive arm movements, using the correct technique is crucial. Seek guidance from a coach or instructor to ensure you're executing movements in a way that minimises stress on your forearm muscles and tendons.
Always begin your physical activities with a proper warm-up. Warming up increases blood flow to the muscles, making them more flexible and less prone to injury. Incorporate stretches that target the forearm and wrist muscles to enhance their flexibility and reduce strain.
Regularly perform strength-building exercises for your forearm muscles. Simple exercises such as wrist curls and forearm flexor and extensor workouts can help increase the strength and stability of the area, reducing the risk of injury.
Ensure that your tennis racket or other sports equipment is well-suited to your skill level and playing style. The grip size, string tension, and racket weight can all impact the forces placed on your elbow. Consult with a professional to find the right equipment for you.
For tennis players, using vibration dampeners on your racket strings can help reduce the impact forces transmitted to your arm. This simple accessory can absorb vibrations and reduce the risk of tennis elbow.
Listen to your body and give it the rest it needs. Avoid overexertion and excessive play, especially if you're feeling discomfort in your elbow. Adequate rest allows your body to recover and repair any minor damage.
If you experience pain or discomfort, use ice packs and compression to reduce swelling and alleviate pain. Applying ice for 15-20 minutes at a time can help. Just remember to place a cloth or towel between the ice pack and your skin to prevent frostbite.
Non-prescription anti-inflammatory medications, when used as directed, can help manage pain and inflammation associated with tennis elbow. Consult with a healthcare professional for guidance on their use.
If you develop tennis elbow, working with a physical therapist can be incredibly beneficial. They can help you with specific exercises and techniques to alleviate symptoms and promote healing.
Consider using an elbow brace or strap to reduce tension on the affected tendon during activities. These can provide additional support and help relieve discomfort.
Tennis elbow is a condition that can be both painful and disruptive to your active lifestyle. However, by following these preventative measures and listening to your body, you can significantly reduce your risk of developing tennis elbow. Remember that early intervention is key, so if you experience any symptoms, consult a healthcare professional promptly. With the right approach to prevention and treatment, you can continue to enjoy your favourite activities with a healthy, pain-free elbow.
