Tennis elbow is caused by overuse and strain on the tendons in your wrist, leading to small tears in its tendon over time.
Warm up and stretch before engaging in physical activities or work activities to avoid tennis elbow. Wearing an elbow brace may also ease some strain off the elbow joint.
Another solutions for tennis elbow is choosing the best paddles for tennis elbow
Warm Up
Before playing tennis, it is crucial that players warm up and stretch properly prior to beginning. This will reduce injury risks and muscle soreness after matches. Walking or gentle jogging are ideal ways to start warming up; their cardiovascular benefits prepare your heart and lungs for exercise while increasing blood flow to muscles. Once warmed up, dynamic stretching exercises such as straight leg marching or arm circles may follow for additional stretching exercises.
Tennis elbow (sometimes referred to as lateral epicondylitis) occurs when repetitive movement or overuse damages the tendons on the outer side of your elbow, usually through small tears in their connection between bones on its outer side and muscles in your wrist and forearm. Tennis elbow can impact anyone who engages in activities requiring repetitive elbow motion, such as gardening or carpentry, that damage these tendons.
Stretch
Warmup and stretching routines can significantly lower the risk of elbow and forearm muscle injury. One such stretch, known as the wrist flexion exercise, can be performed both sitting or standing. Extend your arm straight in front of you with palm facing down while using one hand to gently press down on just below elbow extension until feeling slight stretch along forearm and elbow; this exercise is great for stretching tennis elbow tendons and muscles.
Avoid repetitive tasks or motions that cause strain to your elbow and forearm muscles, and consult an occupational therapist if necessary to learn proper body mechanics for lifting. It is also important to remember that pain or burning on the outside of your elbow could be a telltale sign of inflammation - pushing through will only do further damage to tendons, possibly leading to more serious conditions in later on down the road.
Wear a Brace
There are various steps you can take to prevent tennis elbow or keep it from worsening once it has. Many of them are simple and beneficial for overall health.
At times, this can arise from repetitive arm movements which overwork one of the forearm muscles and lead to tendinitis or tendonosis if left untreated.
Doctors can diagnose arm, wrist and finger discomfort by performing a physical examination for signs of pain or stiffness in these areas. They may also order an MRI or X-ray to rule out bone injuries.
A brace can provide protection from overuse injuries by relieving pressure from overstretched muscle tissue. Your physician can recommend the appropriate type for you. They may also offer stretching and exercises designed to heal your muscles over time; such as using lighter grips when lifting or performing work or sport activities.
Rest
Breaks during your tennis match can help to protect against tennis elbow, as well as reduce exercise-induced soreness known as delayed onset muscle soreness (DOMS). DOMS increases risk for injury.
If you experience pain, tenderness or swelling on the outside of your forearm and elbow from overuse, consult your physician immediately. Medical tests such as X-rays or magnetic resonance imaging (MRI) may be required as well as physical therapy to strengthen muscles and tendons within your arm and wrist.
Tennis elbow, more commonly referred to as lateral epicondylitis, occurs when a tendon on the outside of your elbow becomes damaged due to microtrauma or repetitive use in work such as painting or carpentry. Over time this damage may result in swollen and painful tendons on its outer side causing discomfort when you bend or twist your arm as well as weak gripping power when opening things like doorknobs or jars.
This condition is a common injury that can affect people of all ages. It’s a form of tendonitis and can be treated with rest, cold therapy and icing the injured area to ease pain.
Whether you are an avid golfer or a tennis enthusiast, there are several ways to avoid tennis elbow and other forms of elbow injuries. You can prevent tennis elbow by performing warm-up stretches before playing, making sure your racket is strung properly and your grip technique is correct.
