Understanding Tennis Elbow:
Tennis elbow, clinically known as lateral epicondylitis, is a repetitive stress injury that affects the tendons in the outer part of the elbow. Despite its name, it's not limited to tennis players; anyone who engages in repetitive arm movements, such as painters, plumbers, or even office workers, can develop this condition. However, tennis players, particularly those who frequently use a one-handed backhand, are at a higher risk. Tennis elbow is a condition that is commonly treated at Velo Sports Rehab.
Prevention:
Warm-Up and Stretching:
Before hitting the court, it's crucial to prepare your muscles and tendons for the rigorous activity ahead. Engage in a dynamic warm-up routine that includes arm circles, wrist rotations, and shoulder stretches. Focus on loosening up the muscles around the elbow joint to reduce strain during play.
Strengthening Exercises:
Incorporate exercises into your fitness regimen to strengthen the muscles in your forearm, wrist, and shoulder. Strengthening these muscles can help alleviate strain on the tendons in your elbow. Exercises such as eccentric wrist extensions, forearm pronation/supination, and shoulder external rotations are particularly beneficial.
Proper Technique:
A fundamental aspect of tennis elbow prevention is maintaining proper technique while playing. Ensure that your strokes are executed with proper form, especially your backhand. Avoid excessive wrist flicking and instead utilize the larger muscle groups in your arm and shoulder to generate power. Consider incorporating a two-handed backhand.
Equipment Considerations:
Pay attention to your equipment, as using the wrong racket grip size or string tension can contribute to tennis elbow. Play with a racquet with a grip size that allows you to comfortably hold the handle without gripping too tightly. Additionally, consider using a racquet with softer strings or using a vibration dampener to reduce the shock transmitted to your arm upon impact.
Rest and Recovery:
Listen to your body and prioritize rest and recovery between matches or practice sessions. Overtraining can exacerbate existing injuries and increase the risk of developing tennis elbow. Incorporate rest days into your training schedule and consider cross-training with low-impact activities to give your joints a break.
Proper Nutrition and Hydration:
Maintain a balanced diet rich in nutrients that support muscle and tendon health, such as lean proteins, fruits, vegetables, and omega-3 fatty acids. Stay hydrated before, during, and after play to promote optimal tissue function and recovery.
Gradual Progression:
Avoid sudden spikes in training intensity or volume, as this can overwhelm your muscles and tendons, increasing the likelihood of injury. Instead, gradually increase the duration and intensity of your workouts to allow your body to adapt and strengthen over time.
Treatment at Velo Sports Rehab:
The doctors at Velo Sports Rehab have extensive experience treating tennis injuries. We utilize Active Release Techniques and Instrument Assisted Soft Tissue Manipulation to treat tennis elbow and quickly allow you to return to your sport.