Tennis players who play with poor technique of overuse their elbows dramatically increase their risk for one of the most common ailments in the sport - "tennis elbow" Overusing the forearm muscles and tendons through the repetitive motions of tennis, or just playing more than you're used to, can cause inflammation of the elbow. Players who continue to use their inflamed forearm muscles and tendons generally injure the area. As a result, the person feels elbow pain and forearm weakness.
Common causes and prevention
The easiest way to prevent tennis elbow - a form of tendentious - is to be sure you use proper tennis strokes. Players increase their risk of injury by using poor techniques, such as incorrect grip, improperly bending the elbow when serving and hitting the ball late. An improper backhand is one of the most common causes of tennis elbow. Poor form includes leading with the elbow and using just upper body to hit the ball. In a proper backhand, the elbow stays in line with the racquet hand, while the feet, legs, hips, shoulders, and arms contribute to the stroke. One way to make the backhand easier on the elbow is to use two hands. With a two-handed stroke, the trunk and arms move together so the elbows don't have to do as much. If you use a one-handed backhand, use a grip that permits the inside of the thumb (not the bottom part) to stay in contact with the racquet handle. The, let your elbow drop down and away from your body as you swing.
You may also suggest equipment changes to help prevent tennis elbow. Some tips include using a flexible racquet, string it with a "soft" string at the lower end of the manufacturer's recommended tension and using an elbow brace. Players should also use as large a grip as can comfortably be maneuvered, restring the racquet often and use new balls when playing.
Treatment
Treating tennis elbow involves several steps. The first is to apply crushed ice bags or towels to the affected area for approximately 10-15 minutes a few times a day. Or, use solid ice in a paper cup to massage the injured area in a circular fashion. When applying ice directly to the skin, reduce icing time to six to eight minutes to protect the skin from burns.
Avoid actions that reproduce pain at the elbow, such as picking up a coffee cup. Elbow inflammation should subside after a week or two of little to no use. Once the injury begins to improve, it's time to strengthen and increase the flexibility of the forearm. Two exercises to perform several times a day are squeezing a tennis ball and opening your fingers against the resistance of a rubberband. Players can also do three sets of 15 wrist curls, inverted wrist curls. Once the elbow and wrist feel better, it is important to return gradually to the game. At first, try to the avoid hitting backhands and reduce power of your serve. After play, ice the elbow. If symptoms are gone, gradually increase the intensity of your game over time. Remember to always warm up and stretch your forearms before play. Should tennis elbow pain be severe or long lasting, it is important to contact a physician about treatment.
Tennis elbow doesn't have to hamper your game. With right strokes, equipment and knowledge, everyone can enjoy all the benefits of tennis, without the pain.