how to prevent tennis elbow

How To Prevent Tennis Elbow

Tennis elbow can be a particularly nasty condition. The medical term for tennis elbow is known as lateral epicondylitis and is known as an inflammation of the tendon attached to the bone, which can be found on the outside part of the elbow.

Tennis elbow can be the result of either inflammation or a torn tissue. It is a condition that has put a countless number of tennis players out of the game, as well as people who have never played a game of tennis in their lives!

How Does Tennis Elbow Occur?

So, how do you get tennis elbow in the first place? The exact cause of this condition varies from person to person, although there are some similarities that sufferers share.

The most likely cause of tennis elbow is by playing tennis for too long, especially for people who are over the age of 35. Additionally, those that play extended tennis matches may also experience tennis elbow, as well as not having the requisite strength or flexibility in the arms. Poor technique on groundstrokes can also contributes to tennis elbow, as does off-center hits and holding the racquet too tightly.

The impact that you feel from the ball hitting the racquet causes vibrations that are transferred from your arm to the elbow. These repeated blows and contractions of the forearm muscles leads to inflammation – and in the worst cases, degeneration of the delicate tissue outside of the elbow.

Who is the Most at Risk From Tennis Elbow?

Although anyone can experience tennis elbow from time to time, there are some characteristics that increase the likelihood of experiencing this condition.

Even if you are not a tennis player, you can still get tennis elbow from playing other sports that involve the use of holding a racquet, as well as throwing or catching balls, such as football players or golfers. Additionally, anyone who plays sports that involves lifts, reaches, or pulls can sustain the injury.

Symptoms of Tennis Elbow

Tennis elbow can be defined by the following symptoms:

  • Pain on the outside of your elbow
  • Pain that seems to radiate from down from the forearm
  • Pain to the touch
  • Loss of grip strength

How to Treat tennis elbow

If you have identified that what you believe to be tennis elbow, then there is some good news: tennis elbow is relatively easy to cure, and you’ll be able to resume playing in just a few short weeks.

It should be noted that the below treatment methods are not designed to be used as a replacement for professional therapy. If you are in severe pain, it is recommended that you speak to your doctor or physiotherapist.

Try these techniques for yourself to treat your tennis elbow:

  • Take a break from practice for at least one week
  • Apply ice to the affected area for twenty minutes a day
  • Take pain killers such as asprin, or ibuprofen to reduce the inflammation
  • Buy an elbow brace to redirect pressure away from your elbow

How to Prevent Tennis Elbow

So now you are probably wondering if it’s possible to reduce your likelihood of experiencing tennis elbow in the first place. The short answer is yes, you can. By doing a few sets of simple exercises every day, you can significantly reduce the chance of your elbows and arms becoming sore, which means more time enjoying your favorite game of tennis.

Below you can find some ideas of how you can prevent tennis elbow from occurring:

  • Stay in good overall physical shape
  • Ensure that you are following correct form and movements during activities
  • Use a racquet that’s suitable for the size and shape of your hands
  • Avoid overusing your arm with repetitive movements that can injure your tendon. The best way to do this to alternative hands, if desirable
  • Focus on strengthening the core muscle groups of your arms, shoulders, and upper back.
  • Buy a brace that can provide a counterforce to the impact of the ball hitting your racquet. There are a number of different tennis braces available that have been made to combat tennis elbow and they are not very expensive to buy


Tennis elbow is a painful, yet treatable and preventable condition that has affected a countless number of athletes around the world. Like most things, prevention is the best possible cure. If you follow proper form in your tennis game and avoid the temptations of overdoing it, then tennis elbow could be a considered a thing of the past.