Preventing tennis elbow becomes a mission when your elbow is hurting. If you often feel pain on the outer part of your elbow after doing the same arm moves over and over, like playing tennis, typing, painting, or lifting, you might know the ache of tennis elbow.
This soreness is not just for sports folks but can hit anyone who uses their forearm muscles and tendons too much.
The good news? You can stop tennis elbow before it starts. Make some easy changes to your daily actions, ways you move, and how you sit or stand, and you can cut down a lot on getting hurt.
Let’s look into tennis elbow treatment more.
What Is Tennis Elbow?
Tennis elbow, or the fancy term lateral epicondylitis, happens when the bands that link your forearm muscles to your elbow get sore. It often comes from doing the same hand moves, like gripping, turning, or lifting, too much.
Not just tennis players get it (though they often do), but also builders, painters, plumbers, chefs, and desk job folks too.
Common Causes of Tennis Elbow
Knowing what causes it helps in preventing tennis elbow. Some usual reasons are:
- Doing the same wrist and arm moves a lot
- Not playing sports right, especially with rackets
- Using tools too much (like in manual jobs)
- Bad sitting or working ways, mainly at desks
- Weak forearm muscles that get tired out fast
How To Prevent Tennis Elbow
You don’t need to quit what you love or switch jobs — some smart steps can aid in preventing tennis elbow:
1. Warm Up and Stretch
Before any job that uses your arms a lot (sports, typing, lifting), warm up. These light tennis elbow treatment exercises help blood flow and make you more bendy.
Try this easy stretch:
- Hold your arm out with your palm down.
- Pull your fingers back toward you gently with your other hand.
- Hold it for 20–30 seconds.
- Do it again with your palm up.
2. Make Your Forearm Muscles Stronger
Tough muscles handle stress better. Work on building strength 2–3 times every week.
Good forearm moves:
- Wrist curls (both ways)
- Reverse curls
- Using a stress ball or hand grip tool
- Band exercises
3. Check Your Movement
If you play tennis or racket sports, have a coach check how you play. A bad playing style or the wrong racket size can hurt your elbow bands.
The same goes for lifting weights or using tools — always try to move right.
4. Make Your Workspace Better
If you sit at a desk:
- Set your chair and desk so your arms are comfy at a right angle.
- Pick a good keyboard and mouse.
- Take short breaks to stretch and rest your arms often.
If you use hand tools:
- Choose light tools with soft grips.
- Try not to grip too hard or twist your wrist a lot for long periods.
5. Pick The Right Gear
Whether it’s a tennis racket or a paintbrush, make sure your tools fit your body and the job. Big grips, heavy stuff, or tools that are too strong for you up your risk of getting hurt.
6. Don’t Push Too Hard
Let your muscles rest and get better. If your elbow hurts, stop and rest. Ice it if needed, and think about switching tasks sometimes.
Physiotherapy: Your Help to Stop It
Tennis elbow physiotherapy treatment works very well. A trained physiotherapist can help in preventing tennis elbow. They can:
- Check how you move
- Make a plan to make you stronger and more bendy, fit for your life
- Offer hands-on care, sound waves, or needling if required
- Show you how to tape or brace your elbow when you’re active
Physiotherapy is all about stopping problems before they start. Whether you’re an athlete, an artist, or a desk worker, we’re here to keep your joints fit, moving well, and free from pain.
Exercises To Prevent Tennis Elbow
These tennis elbow treatment exercises ease pain, boost how well the arm works, and stop bad flare-ups by working on both still (isometric) and length-based (eccentric) muscle building.
Here are six top workouts that therapists often suggest for tennis elbow:
1. Isometric Wrist Extension
Take a seat, rest your lower arm on a table, hand down. Make a fist and lift your wrist. With your other hand, push back softly to stop movement.
Hold this pose for 10–15 seconds, then rest.
Do this 5–10 times.
2. Isometric Wrist Flexion
Put your arm on a table, hand up. Make a fist and bend the wrist up. Resist this move softly with your other hand. Hold this for 10–15 seconds, then let go. Do this 5–10 times.
3. Isometric Wrist Radial Deviation
Hold a small weight (or hammer), thumb up. Move your wrist towards your thumb (up to the ceiling). Stop it from moving with your other hand. Hold for 10–15 seconds, and do this 5–10 times.
4. Isometric Wrist Ulnar Deviation
Hang on to a lightweight or hammer, hand in. Move your wrist to the pinky side. Use your other hand to resist. Hold for 10–15 seconds, and repeat 5–10 times.
5. Eccentric Wrist Extension
Sit with your forearm on a table, wrist out, hand down.
Grab a weight (start light).
Help lift with your other hand by lifting the wrist.
Then, slowly drop the weight down over 3–5 seconds, fighting the fall.
Do 10–15 times, in 2–3 rounds.
6. Hammer Pronation/Supination
Hold a hammer (or uneven weight) straight with your arm at 90 degrees. Slowly turn so your hand faces up, then back to face down. Do 10 turns each way, for 2–3 rounds.
Safety Tips for Preventing Tennis Elbow
- Start easy: At first, use just your own hand or even a soup can.
- Stay away from sharp pain: A small hurt or tired feeling is fine, but stop if it hurts sharply.
- Stick to a routine: Do these workouts 3–5 times a week for the best effect.
- Warm up: Light wrist moves or a warm-up pad can get the muscles ready.
Exercises to Avoid For Preventing Tennis Elbow
- Chin–ups, pushups, and bench presses.
- It’s best to avoid any wrist exercises, especially forearm exercises.
- Dumbbell curls or barbell extensions.
When to Get Help
Sometimes, even if you do your best, pain can still show up. Look out for these signs:
- Steady pain on the outer elbow
- Weak grip
- Pain that gets worse with lifting, gripping, or typing
- Soreness near the elbow’s bony part
If these last more than a few days, don’t just wait it out. Getting help from a physio early can stop it from getting worse.
Conclusion
Although a common ailment, preventing tennis elbow is the best approach. By being careful with how you move, making your arms strong, and using good ways of sitting and working, you can keep your elbows safe and keep up with your busy life.
Connect with the best physiotherapy clinic in your area for preventing tennis elbow. The best way to protect yourself is through prevention.
Stay tough, stay wise — and your elbows will thank you later!
Frequently Asked Questions
Here are some frequently asked questions about Preventing Tennis Elbow:
Q1. Is There a Way To Prevent Tennis Elbow?
Yes. You can stop tennis elbow by making your forearm strong, using the right technique to do things, making your work space helpful, and not doing the same motion too much.
Q2. What is The Fastest Way To Cure Tennis Elbow?
The quickest way is to rest your arm, put ice on it, and start getting help from a therapist. They use special moves and hands-on work. Sometimes, wearing a support or tape also helps.
Q3. Why Do I Keep Getting Tennis Elbows?
Tennis elbow comes back often because of doing the same thing too much, not doing it right, weak forearms, or not resting enough before you start again.
Q4. What is The Single Best Exercise for Tennis Elbow?
A move called the eccentric wrist stretch is one of the top ways to make the hurt part strong and help it heal.
Q5. Can You Permanently Get Rid of Tennis Elbow?
Yes, with the right fix, making muscles strong, and fixing how you move, most folks get all better. But it can come back if you don’t change what you do wrong.
Q6. How To Fix a Tennis Elbow Quickly?
Start soon: rest your arm, put ice on it, use a brace if it helps, and get help from a therapist right away. Quick help means quick healing.
