In tennis, poor swing mechanics can strain specific arm muscles. If you have repeated poor mechanics, it can eventually lead to forearm and wrist pain. Discomfort in these areas could be risk factors for more serious injuries, such as tennis elbow or elbow tendinitis.
Anatomy
The forearm is the structural region of the upper limb, between the elbow and the wrist. It contains two long bones, the radius and the ulna, forming the radioulnar joint. The small muscles of the forearms include the flexor and extensors of the digits, the brachioradialis and supinators/pronators. The tennis swing affects the muscles and tendons of your forearms. Your forearm muscles extend your wrists and fingers. The radiocarpal or wrist is a joint formed by the radius and articular disk of the carpal bones of the hand. The wrist permits four basic actions--supination, pronation, flexion and extension.
Causes
Tennis-induced forearm and wrist pain is primarily caused by faulty mechanics and overuse. Repeated forearm contractions lead to tissue stress that runs from the elbow through the wrist. The overwhelming strain results in tiny tears or inflammation within the above areas. Age is also an underlying cause of forearm and wrist pain during tennis. The Mayo Clinic says most people who get lower arm discomfort are between 30 and 50. But it can happen to anyone who puts repetitive stress on the elbow or wrist.
Symptoms
Symptoms of wrist and forearm pain progress slowly. You may have a burning sensation on the outer elbow and weakness in your grip. This discomfort increases over time. The pain sometimes runs from the elbow through the hand. Pain rapidly increases if you continue forearm or wrist activities, including such simple motions as shaking hands or turning a screwdriver.
Treatment
Treatment of forearm and wrist pain is organized into three phases. The first phase deals with dissipating pain and swelling and encouraging tissue healing. Rest the elbow/forearm region and prevent inflammation with ice, compression and elevation.
In the second phase, initiate strengthening and stretching. Light strength activities include isolated exercises for the wrist flexors/extensors, forearm supinators/pronators, biceps and triceps. Gently stretch forearm flexors/extensors twice per day to enhance range of motion around the wrist and elbow.
The third class focuses on re-introducing sport-related activities, such as easy swings with a tennis racket. These drills center around proper technique, which is the best way to prevent a recurrence. Continue to stretch the designated areas. Introduce heavier resistance to maximize muscle development in the wrists, forearms and arm muscles.
Prevention
Use a correct approach during tennis strokes to greatly decrease the possibility of forearm or wrist pain. You may need a skilled coach to analyze your practice swings.
Execute strength movements properly. Improper form puts unnecessary strain on the elbow joint. To protect the elbow, make sure your palms are up and your wrists are rigid. This transfers the exertion to the biceps and keep it off the elbow.
Apply an elbow brace or band for tennis activities. This gives your elbow additional support. Apply ice to your elbow at the end of your workouts. This post-activity care alleviates any potential inflammation or swelling.
References
- "Tennis Health: A Guide for Tennis Injury Prevention and Rehabilitation" ; Casey Deaton ; 2007
- "Sport Injuries: Their Prevention and Treatment - 3rd Edition" ; Human Kinetics ; 2000
