Preventing & Managing Tennis Elbow

Wednesday, September 28, 2016 - 10:00
Jason “The Ice Borg” Bridger

Senior Marketing Manager


You’ve been ripping up our Tennis Leagues so much, you’ve managed to get yourself a bad case of Tennis Elbow; AKA Lateral Epicondylitis, AKA The Hinge Joint Massacre, AKA The Devil’s Elbow. Whatever you call it, let’s face facts, it’s terrible and something we could all do without; kind of like Science Fiction and Comic Book-Based movies. Unlike Science Fiction and Comic Book-Based movies however, the pain and suffering is real and can happen to anybody. Please continue to read as we breakdown what Tennis Elbow is (and isn’t), symptoms, preventative measures, and how to manage Tennis Elbow should you already have it. 

  1. What is Tennis Elbow and who gets it? Tennis Elbow is a common term for a condition caused by overuse of arm, forearm, and hand muscles that results in pain around the outside of the elbow. It is caused by either abrupt or subtle injury of the muscle and tendon area; specifically, the area where the muscles and tendons of the forearm attach to the outside bony area of the elbow. Those most likely affected are players 35+ who play 3+ times weekly (~50% of players). This condition isn’t to be confused with another common term, "Golfer's Elbow," which refers to the same process occurring on the inside of the elbow.
  2. What are the Symptoms? 
    1. Pain slowly increasing around the outside of the elbow. Less often, pain may develop suddenly like a grizzly bear attack.
    2. Pain is worse when shaking hands or squeezing objects like fresh lemons.
    3. Pain is made worse by stabilizing or moving the wrist with force. Examples include lifting weights like a boss, using manly tools, opening jars of protein packed energy balls, or even handling simple utensils such as a tongue cleaner, chop stick, or nut cracker. 
  3. How do I avoid Tennis Elbow? 
    1. Learn the correct hitting technique, which will place less stress on the elbow.
    2. Consider using a two-handed backhand if you are having pain with a one-handed grip.
    3. Don’t hold the racquet too tightly while hitting and relax your grip between points.
    4. Exercises: Squeeze and Release
      1. Grip a tennis ball in the hand of your injured arm.
      2. Squeeze and release the tennis ball for 2-3 minutes, 3-4 times a day.
    5. Exercises: Wrist Flexion Stretch
      1. Hold your injured arm out straight, palm down.
      2. Use your other hand to hold the back of your injured arm's hand.
      3. Press down so your fingers point to the ground.
    6. Exercises: Wrist Rolls
      1. Make a fist with your elbow bent at your side
      2. Make circles with your wrist, 5 in each direction.
      3. Straighten your elbow and do 5 more circles in this position.
  4. How do I manage Tennis Elbow? RICE, RICE Baby. As in: 

R – Rest
I - Ice
C - Compress
E – Elevate

Good luck out there. We hope you never have to deal with Tennis Elbow, or terrible movies ever again!