How to Alleviate and Prevent Tennis Elbow Symptoms, and Effective Treatment Options

Tennis elbow, also known as lateral epicondylitis, is a painful condition that results from overuse of the forearm muscles and tendons, causing pain around the outer part of the elbow. For us tennis players, there’s no way around the overuse of these muscles and tendons, but with the right technique, we can avoid injury. Although it’s most commonly associated with tennis players, anyone performing repetitive arm, elbow, or wrist motions can suffer from it (“golfer’s elbow” is a similar affliction, only it is on the interior side of the arm). Whether you're currently experiencing tennis elbow or trying to prevent it from coming back, there are several strategies to alleviate, treat, and prevent this condition. It should be noted that while we are experts in tennis equipment at Sports Virtuoso, we are not clinicians and recommend you consult with your physician before undergoing any treatment regimen. We do have everything you will need to get back to playing pain-free tennis, in terms of rehab equipment, appropriate tennis racquets, strings, and balls. Below we will cover some best practices to both treat and overcome tennis elbow. Again, we can’t stress enough the importance of seeking professional care when dealing with a sports-related injury like epicondylitis. We are not responsible for any harm or further injury caused by any or all of the information and advice contained herein, taken into practice.

Proper Technique

If you're a tennis player, refining your technique is key. Incorrect strokes, especially late one-handed backhand shots, can increase the strain on your elbow. Work with a coach to ensure you’re using the right swing mechanics, hitting the ball out in front of your body. You can even film yourself playing to watch your strokes on court, and see where your contact point is, and how precise your shots are. Ideally you’re making contact in the middle of the strings, timing the ball to be hit in front for maximum power and less aggravation on joints and muscles. Hitting the ball late causes many issues like lack of control and lack of power, in addition to exacerbating tendonitis. Play within your ability and always listen to your body, taking days off to rest and recover.

Using the Right Equipment 

If you're a serious tennis player or a casual one, choosing the right equipment is crucial. If you live in the Montreal area, we highly recommend you come visit our store for an in-person equipment consultation or phoning us for advice. However, there are some simple guidelines you can follow when choosing gear. For a racquet, it is important to firstly make sure you have the correct grip size – too big or too small can cause unnecessary strain on the forearm. 

Next, ensuring the racquet isn’t too heavy or too light for your skill level is critical. And when it comes to the flex rating, look for an RA rating of under 62, as the higher the number the stiffer the racquet. Stiffer racquets often cause issues for those with sensitive arms, so opting for a more flexible racquet is ideal. Racquet manufacturers often update their lines to include arm-friendly technologies in certain lines, and we’ve noticed that each year the technology is getting better and better. There are also racquets with technology in the graphite composition that make them more flexible while retaining power and feel. The Wilson Clash is a great option, renowned by many tennis elbow sufferers as a safe option, as well as the Wilson Blade, Wilson Shift, and Wilson Triad Three. 

Having your racquet strung with softer strings, at a lower tension, is also advised. Playing with polyester strings, strung at 55 lbs and up, is not advised. We recommend strings like natural gut and multifilament, or hybrid setups, strung at 45 - 52lbs, to ease the force of impact on the arm. It might take a period of trial and error to find the best tension and string combination for you, but thankfully we have many options available to find what works. We recommend against using cheap, heavy tennis balls as they can also create more stress on impact.

A very cheap option is to use vibration dampeners – these are rubber attachments that you latch onto the strings near the base of the hoop, which literally dampen string vibrations at contact.

Believe it or not, shoes are also important – without the right support and grip, your footwork will suffer. When your footwork suffers, your timing will in turn suffer, causing flare up of existing arm issues. We have many options for you to ensure you’re able to move freely and confidently on the court.  

Arm sleeves are a great way to support sore muscles, keeping them warm and ready. 

Alleviating Symptoms of Tennis Elbow

Rest and Activity Modification

The first and most effective step is to rest the affected arm. Overuse is the primary cause of tennis elbow, so reducing repetitive movements can alleviate strain on the muscles and tendons. It's important to avoid activities that cause pain but maintain a balance by not immobilizing the arm for too long.

Cold Therapy

Applying an ice pack to the affected area for 10-15 minutes several times a day can help reduce inflammation and numb the pain. Cold therapy is particularly effective during the early stages of tennis elbow or after activities that aggravate the condition.

Regular Stretching

Keeping the muscles flexible is essential for avoiding injuries like tennis elbow. Incorporate regular stretching into your routine, especially after workouts or physical activities that involve your arms. Focus on stretches that target the forearm muscles, such as:

- Wrist flexor stretch

- Wrist extensor stretch

- Finger stretch 

Hold each stretch for 15-30 seconds and repeat 2-3 times.

Strengthen Your Muscles

Building strength in your forearm muscles can help prevent tennis elbow. Some exercises to consider include:

- Wrist curls and reverse wrist curls

- Finger extensions (We recommend Tourna Fingerlings for this)

- Grip strengthening exercises

- Tricep extensions

Always start with light weights and gradually increase as your strength improves. Stop any exercises immediately if experiencing pain and consult a physician or physical therapist.

Physical Therapy

If your symptoms persist, physical therapy may be necessary. A therapist can design a program that includes specific exercises to stretch and strengthen the forearm muscles, along with techniques like massage or ultrasound therapy to promote healing.

Anti-Inflammatory Medication  

Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help manage pain and reduce inflammation. While they can be effective, it's important to use them sparingly and only as directed by a healthcare provider.

Conclusion

Tennis elbow is a manageable condition, but it requires proactive treatment and prevention. Rest, proper stretching, and the use of supportive gear can help alleviate symptoms and reduce the likelihood of recurrence. For chronic cases, consider consulting a healthcare professional or physical therapist to explore more targeted treatments. By incorporating the right equipment, exercises, and habits, you can continue enjoying your favorite activities without the pain of tennis elbow.