Prevention of Tennis Elbow
Top tips for amateur tennis players hoping to avoid tennis elbow.
Use Correct Technique
- Tennis balls can make contact with a racket at over 80 miles per hour. Much of this impact and energy may be focused directly on the attachment of the forearm muscles to the bony bit on the outside of the elbow. Massive forces result on such a small area causing injury.
- Poor technique in a backhand tennis stroke is a common cause of Tennis elbow. It is important that the wrist is not bent when hitting the ball. This factor combined with a very 'wristy' backhand (often used to increase topspin) may increase risk of injury.
- A firm wrist will mean that the energy of a high speed ball will be dispersed throughout the arm and not focused on the lateral epicondyle of the elbow.
- The wrist needs to be straight and firm when striking the ball. A brace can help disperse the forces of the forearm, especially useful during the return to full fitness phase of rehabilitation.
Equipment and Facilities
- String tension - If the tension in the strings is to high, this will lead to greater forces being imparted into the arm.
- Grip size - The distance from the mid-line of the hand to the tip of the middle finger should be equal to the circumference of the racket handle.
- Good footwork to get into the correct position to play the ball is important.
- Court surface is important - fast surfaces such as grass or concrete will cause the ball to bounce off and hit the racket at more speed than other surfaces.
- Hitting wet and heavy balls will also increase the forces at the elbow.
Return to Fitness Gradually
- It is important that the return to full fitness is a gradual step by step process. Any attempt to rush rehabilitation may simply result in making the injury worse.
- Ensure you can comfortably do the strengthening exercises before starting on the racket work.
- Continue to stretch and strengthen the elbow long after your return to fitness. It should be an integral part of training. Do not become complacent.
