Home › Guides › How to prevent tennis elbow
Technique
How to prevent tennis elbow
What it actually is, the four causes behind it, and why your string and grip are the first things to check.
Tennis elbow, or lateral epicondylitis, is the injury most associated with the sport and also one of the most preventable. It almost never appears suddenly: it builds over months.
What it is
It is irritation of the tendons connecting the forearm muscles to the outside of the elbow. Those tendons load every time you grip and stabilize the racquet against the impact of the ball.
The four causes
- Technique: a one-handed backhand with a loose wrist, or hitting with the arm instead of the body.
- String: old polyester or tension that is too high. The easiest cause to fix and the one most people ignore.
- Grip: a grip that is too small or slippery makes you squeeze all match long.
- Volume: going from playing once a week to four times with no transition.
Check the equipment first
Before changing technique, change the string. A multifilament at moderate tension absorbs far more impact than tight polyester, and you feel the difference on the first ball.
Then check the grip: if you have to squeeze to keep the racquet from moving, that constant clench is part of the problem. See grip size.
What actually helps
- Warming up before playing, especially forearm and wrist.
- Strengthening the forearm with grip and wrist extension work.
- Dropping tension by 2 or 3 pounds.
- Actually resting when it hurts, rather than playing 'carefully'.
When to see someone
If pain lasts more than two weeks, bothers you in everyday tasks like opening a bottle, or shows up before you warm up, it is time to see a health professional. Playing on an irritated tendon turns a few weeks of recovery into months.