5 Tips For Tennis Elbow

A tennis elbow or tennis arm is a common complaint. The medical term for tennis elbow is lateral epicondylitis. A tennisarm is an inflammation of the tendon at the outer side of the elbow. The tendon is connected to the extensors of the wrist and fingers. When this tendon becomes overloaded, inflammation can occur at the attachment of the tendon to the bone. Watch our informational video!

Tip 1: Are you sure it’s tennis elbow?

It is important to first determine whether you actually have tennis elbow. Of course, the best way to find out if you have tennis elbow is to have it examined by a doctor or physiotherapist. However, you can test yourself in a simple way to see if your symptoms are caused by tennis arm. To do this, place your forearm flat on the table and press against the back of your hand. Apply counter-pressure with your palm against your other hand. If you experience significant pain or a sharp pain in the elbow/forearm, then you have confirmed that the muscles involved in tennis elbow are causing your pain.

Tip 2: Do not overload your arm

Keep moving, but within the limits of pain. Make sure the tennis arm is fully healed before using the arm again. It’s better to wait longer before using your arm again than starting too early.

Tip 3: Do exercises for your elbow

By doing simple stretching and mobility exercises yourself, you can start the recovery of your elbow injury.

  1. Keep your arm alongside your body and press your elbow to the side with your thumb turned outward. Then bend and pull your elbow. Repeat this exercise 10 times.
  2. Keep your arm alongside your body and press your elbow to the side. The forearm is at a right angle to the upper arm. Then rotate your palm back and forth without moving your elbow away from the side. Repeat this exercise 10 times.
  3. Keep your arm alongside your body and press your elbow to the side with your thumb turned outward. Now make a movement inward and outward with your forearms to make a rotation with your upper arms. Repeat this exercise 10 times.
  4. Extend your arm (knuckles up) and press your wrist down with your other hand (so that your wrist is in the maximum end position). Repeat this three times a day for 10 sets of 10 seconds each time. It’s important to ensure that the muscles and tendons you stretch are completely relaxed during the stretch. You should never feel pain directly on the elbow during the stretch! If you suffer from tennis elbow, it is best treated with stretching exercises combined with an elbow brace or elbow bandage.

Tip 4: Don’t wait too long to seek help for your symptoms

Don’t wait too long. If you feel that the symptoms are not going away or getting worse, it’s best to contact your doctor or a physiotherapist.

Tip 5: Wear a tennis elbow brace

Wearing a tennis elbow brace can relieve pain. An elbow brace is a temporary solution, but especially in the initial phase, it provides more rest and therefore less pain. Visit our website for a suitable elbow brace. We recommend the following elbow braces:

  1. The Thuasne Tennis Elbow Strap
  2. The Bauerfeind EpiPoint
  3. The CARE elbow brace
  4. The Thuasne elbow bandage

These elbow braces are specially designed for tennis elbow or golfer’s elbow. The band provides pressure on the tendon attachment. This pressure helps reduce symptoms.

Questions about this article?


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