Tennis Elbow: Treatment and Prevention

By Kathleen Stroia

Special to SportsLine.com

How do I treat tennis elbow?
It is imperative to address the cause of the injury and not simply treat the symptoms.
Initial treatment: There are several, relatively simple steps that can be taken to treat tennis elbow at its onset.

Modify activity - Rest the sore area allowing time to heal and prevent further injury. Try taking breaks from your computer at work and avoid any activity that aggrivates the injury.
Use an elbow strap - A strap can help rest the area and take pressure off the tendon attachment. The
strap can be worn during work and/or while playing tennis.
Use a wrist brace/splint - This keeps the wrist from going backward and takes stress off of the muscles and tendons at the elbow.
Anti-inflammatory medication (such as ibuprofen or aspirin)

Does your equipment measure up?
Grip size: A proper fit is essential. A grip that is too small or too big may result in less control and excessive wrist and forearm movement. Check with your certified tennis instructor to ensure the proper fit.

String size and tension: While higher string tension may improve ball control it also increases the amount of torque and vibration experienced at the arm. Loosen your strings to decrease this vibration. Also, using a thicker string can reduce vibration. Remember to change strings as often as necessary to insure integrity -it is recommended that recreational players change synthetic strings two times a year. Vibration dampening devices provide no significant decrease in the amount of vibration traveling into the arm.

Racket type: It is recommended that you test as many rackets as possible before deciding which to purchase. Consult with a pro or qualified salesperson to find one that is suited to your style of play.

A graphite composite is considered best for shock (vibration) and torque control.
An oversized racquet has a larger sweetspot, however if the ball is hit outside this area it is more difficult to control, thus creating excessive torque or torsion (bad for tennis elbow).
A more flexible frame generates less shock-load to the arm than a stiffer one.
Heavier rackets vibrate less - you can increase a racket's overall mass by adding lead tape to the racquet (add tape to the handle and NOT the head of the racket - head-heavy rackets cause
more stress).
The ideal racket has a high sweet spot, combined with a head-light balance and adequate mass.
Customizing your racket with lead tape can help achieve this.

Balls: Heavy balls may cause additional stress to the arm.
It is important to change balls frequently especially when playing on clay.

How do I prevent tennis elbow?
Select proper equipment.
Take tennis lessons from a certified tennis instructor, who will focus on technique.
Practice proper lower body mechanics such as forward weight transfer with trunk, neck and shoulder stability and mobility.
This enhances stoke execution and decreases muscle tension overload.
Check your health and fitness levels with a physician before beginning physical activity.
Do sport-specific exercise away from the court.
Incorporate trunk and shoulder stabilization and flexibility programs into your general
exercise routine (ask a physical therapist or certified athletic trainer for this program). If this is not incorporated, muscle imbalances may occur which could effect performance and increase your risk for injury.

It is important to address injuries, such as
'tennis elbow' at the onset.
Early intervention can address the problem
and keep you on the court.
Prevention is the key to safely enjoying any activity.
Following preventative
tips will contribute to enhanced performance
giving you that competitive edge!