Tennis Elbow Injury

A Tennis Elbow Injury can cause a lot of problems, so it’s better to prevent the injury before it occurs. The best way to do this is to do specific exercises for tennis elbow. Stretches and strengthening exercises can prepare you for future issues.

To start, warm up by doing wrist exercises. Sitting down, put your forearm on your thigh, palm up, with your hand in a very light fist. Make slow circles with your hand, and repeat around 20 times for each wrist.

Stretching exercises include extending one arm with your palm out and pushing back on your palm with your other hand until you feel a mild stretch on your forearm. Hold the position for 20 seconds or so and do this 3 or 4 times.

Strengthening exercises can include squeezing a tennis ball for 6-8 seconds at a time, then relax for 10 seconds, or doing bicep curls.

Other things you can do to prevent tennis elbow would be to:

• Stay in good overall physical condition
• Use the correct techniques and movements during activities.
• Use equipment appropriate for your ability, body size, and body strength.
• Not overuse your arm with repeated movements that can injure your tendon. For example, alternate hands during activities, if possible.
• Strengthening the muscles of your arm, shoulder, and upper back to help take stress off of your elbow.

If there’s something you’re doing at work that you think is causing your elbow to hurt, talk to your HR department right away and let them know, and ask if they can assist in working with your management team to make changes so it doesn’t get worse.

If you think you’re getting pain from playing sports, look into taking classes to see if you’re not moving properly or using the right equipment for you.

By following this advice, hopefully you’ll never have to deal with a full blown tennis elbow injury.