Tennis Elbow: Prevention and Recovery for Club Players
Tennis elbow affects 50% of regular players at some point. Learn how to prevent it, recognize early symptoms, and recover fully with this evidence-based guide.
What Is Tennis Elbow?
Tennis elbow (lateral epicondylitis) is inflammation of the tendons that join the forearm muscles to the elbow. Despite the name, only 5% of cases occur in tennis players — it affects anyone who performs repetitive arm motions. In tennis, it typically results from poor backhand technique or using a racket that is too heavy.
Early Warning Signs
- Burning or aching pain on the outside of the elbow
- Weak grip strength — difficulty holding your racket firmly
- Pain that worsens when you lift objects palm-down
- Stiffness in the morning that improves with movement
Prevention Strategies
Technique: The most common cause is a one-handed backhand with poor form. Consider working with a coach to check your contact point and follow-through.
Equipment: Use a racket with the correct grip size. Too small forces excessive wrist action; too large limits fluidity. Rule: grip size should allow your non-dominant index finger to fit between your palm and fingertips when gripping.
Warm-up: Never skip forearm stretches before play. Hold each wrist stretch for 30 seconds.
Recovery Protocol
Phase 1 (Days 1–7): RICE — Rest, Ice 15 minutes 3x daily, Compression bandage, Elevation.
Phase 2 (Weeks 2–4): Begin eccentric wrist exercises with a light dumbbell. 3 sets of 15 reps, slow downward movement.
Phase 3 (Months 2–3): Gradual return to hitting, starting with gentle volleys before progressing to full groundstrokes.
When to See a Doctor
If pain persists beyond 6 weeks of self-care, consult a physiotherapist. PRP injections or extracorporeal shock wave therapy are effective for chronic cases. Surgery is rarely needed.