Tennis Elbow

Tennis elbow, or tendinitis, is one of the most common injuries a tennis player can develop. The injury refers to inflammation and/or tiny tears in the muscles and tendons around the elbow joint. It usually starts out as a minor annoyance, but if left untreated it can become totally debilitating.

Elbow problems start as a result of poor stroking habits and overuse. When pain occurs on the outside of the elbow it is caused by hitting the ball late on the backhand. When it occurs on the inside of the elbow it is caused either by late forehands or by overdoing the snap on the serve. If a player contacts the ball in front of the body with an extended elbow and a firm wrist, tendinitis rarely occurs.

Strengthening the forearm muscles will help protect the tendon and prevent elbow problems. Try these four exercises if you have no sharp pains.

1. Wrist Curls Rest your forearm on a table top with your hand hanging off. Using a lightweight dumbbell, move your wrist slowly up and down. Do three sets of 15 with both the palm up and palm down.
2. Twisting With your arms outstretched, wring out a towel with both hands.
3. Squeezing Squeeze a small rubber ball.
4. Finger Flexing Wind a rubber band around your thumb and fingertips, then slowly open and close your hand.

If you already have elbow pain try the following regimen.

1. Take an antiinflammatory, such as Ibuprofen, before you play.
2. Ice your elbow for fifteen minutes three times a day.
3. Massage the painful area with your thumb.
4. Use an elbow brace, it gives support and reduces pressure on the inflamed tendon.
5. To reduce shock, try using an oversize racket with looser strings.
6. Do elbow stretches before you play. Extend your arm straight out, make a fist, and flex the wrist downward. Then alternately turn your arm inward with a flexed wrist and outward with an extended wrist.

If you have severe pain you will have to give your arm a complete rest. Then start in slowly with the stretches and exercises. When you get back to playing, please remember to correct your stroke by keeping your arm straight and firm at contact.