Tennis elbow is defined as an inflammation of the tendons of the elbow (epicondylitis) caused by overuse of the muscles of the forearm. Following are articles based on suggestions on how to prevent getting tennis elbow and how to cure tennis elbow.
Prevent tennis elbow – sportsmedicinedr.com
- Use proper technique
- Warm up gradually
- Don’t hold your racquet too tightly
- Use the right type of string
- String at the right tension
- Use a standard length racquet
- Adjust your grip size
- Use surgical tubing to strengthen your external rotators
- Wear a band or neoprene sleeve
Diagnosis and Prevention – ITF Tennis
Tennis elbow is the best-known and also the most painful elbow injury in tennis players. An estimated 50% of all tennis players will suffer from tennis elbow in the course of their career. Players aged over 35 are particularly at risk. Tennis elbow is an overuse injury of the extensor muscles of the wrist, in which pain and tenderness are felt at the attachment of these muscles at the outer side of the elbow. The pain may radiate into the arm, wrist and fingers.
The injury usually develops gradually, as a result of multiple micro ruptures and scar tissue at the muscle attachment. The injury may also occur suddenly, for instance as a result of miss-hitting the ball, so that a larger tear develops.
Lifting, gripping, twisting the wrist, shaking hands, washing dishes or opening a door may all be very painful. During tennis, hitting backhands usually provokes the pain.
Tennis elbow prevention – webmd.com
The best way to prevent tennis elbow is to stretch and strengthen your arm muscles so that they are flexible and strong enough for your activities.
7 Exercises You Should Use If You Want To Tone Your Arms and Legs
Focusing on the specific areas is one of the best things that you can do. By working on the arms and legs, you’re more likely to tone those muscles, rather than see fat drop off from other parts of the body.
Arm-Friendly Tension – livehealthy.chron.com
When you make contact with a tennis ball, shock and vibration are generated, which travel from the strings to the frame and eventually your arm. The amount of dwell time — the time the ball stays in contact with the strings — varies slightly between a loosely strung racket and a tightly strung racket. Lower string tensions increase the amount of time the ball stays on the strings, which results in more shock being spread out over a longer period of time. When this happens, the strings absorb more of the shock, which helps reduce the initial shock to your arm. With tightly strung rackets, the ball doesn’t stay on the strings as long and more shock travels to your arm. If you are susceptible to tennis elbow, a lower tension will help.
Tennis Elbow Symptoms, Causes, Diagnosing, Treating and Preventing – HSE.ie
- Non-steroidal anti-inflammatory drugs (NSAIDs)
- Corticosteroid injections
- Shock wave therapy
Surgery may be recommended as a last resort treatment option in rare cases of severe or persistent tennis elbow. Surgery aims to relieve the painful symptoms by removing the damaged part of the tendon.