Lateral epicondylitis, more commonly known as tennis elbow, affects an estimated 50% of tennis players. Symptoms begin with gradually increasing pain in the outer elbow that worsens when the player tightens their hand around an object. The condition is treatable with rest, hot and cold treatments, and physical therapy. However, practicing proper fitness and ergonomics and using the correct equipment makes it much easier to avoid it in the first place. Here are some tips to help you get the most out of your tennis instruction and minimize injury.

3 Tips for Minimizing Tennis Elbow

1. Maintain Overall Fitness

Many health clubs and fitness centers see their tennis-loving members fall victim to injury through overuse of the elbow, hand, and forearm muscles. This is less likely to happen if the muscles are well-conditioned, strong, and flexible. Tennis players should focus on maintaining fitness in ways that minimize stress on the elbow. A fitness trainer will be able to provide exercises to build strength and prevent unnecessary injuries. 

Walking, jogging, biking, and resistance training are all excellent ways to stay fit while avoiding on-court injuries. Resistance bands also strengthen muscles surrounding elbows, shoulders, and wrists. Prime your muscles before tennis instruction by gripping a tennis ball firmly, then squeezing and releasing it for a few minutes in each hand.

2. Practice Proper Ergonomics

Tennis elbow is generally caused by an improper grip or poor form, as it forces you to overstretch the muscle on the outside of the elbow. The wrist is the primary controller of form, so keep it strong and flexible by using a two-handed backhand grip.

This gives your wrist muscles a chance to rest and recover, keeps you safe by reducing squeeze pressure, and dispenses stress more evenly throughout the hands, wrists, forearms, and elbows. Keep your grip relaxed to further minimize strain. Consider consulting a tennis pro or personal trainer for further feedback on your grip and form.

3. Use the Right Equipment

Racquets with strings under excessively high tensions cause increased stress on contact and are more likely to cause tennis elbow. Invest in a high-quality, comfortable racket with a flexible shaft and strings at a tension of fewer than 55 pounds. Ensure it has a soft, cushioned grip, preferably with shock absorption.  If you need help with racquet, string and grip sizes, it is best to contact a tennis professional for proper sizing.

Compression workout gloves add another layer of protection to hands and wrists. Properly fitted, comfortable shoes with a solid grip further reduce ergonomic strain and injury and improve overall form.

LifeSport Athletic Club – Libertyville started in 1968 as a humble tennis club. They’ve since evolved into a full-service fitness center and sports club, offering group exercise classes like pilates and yoga. For racquet lovers, they provide tennis instruction, including junior and kids’ tennis lessons, and a fully stocked pro shop for all your tennis needs.  Visit their website or call (847) 362-5553 to learn more about their schedule and programs in Libertyville, IL.