According to the U.S. Consumer Product Safety Commission, more than 21,000 tennis related injuries were reported in 2007. Proper technique and game play preparation can help you avoid tennis arm problems. Tennis elbow occurs after overuse of the muscles in the wrist. Symptoms include pain and tenderness on the exterior of the elbow. If an injury is sustained on the court to the arm, first aid should be sought.
Step 1
Warm up the muscles before playing tennis. Spend five to 10 minutes before each game stretching and participating in light cardio exercise. Stretch the forearms in particular if you are concerned about tennis elbow injuries. As an example, fully extend your right arm out with your palm facing away from your body. Use your left hand to pull back your fingers until you feel a stretch in your forearm. Hold the stretch for 30 seconds and switch arms.
Step 2
Choose a racquet with the correct grip size. To find your ideal grip size, place one end of a ruler at the bottom horizontal crease on the palm of your hand and measure to the tip of your ring finger. Grip sizes range from 4 inches to 4-5/8 inches. Small grips cause the racquets to twist during use, while large grips decreasing your wrist snap when serving the ball.
Step 3
Use a flexible racket during tennis play. A flexible racquet absorbs the shock of hits better than stiff racquets. Use new and pressurized tennis balls as well to reduce shock.
Step 4
Rest the arms. Tennis elbow and similar injuries arise from participating in the same repetitive motion. Limit activity if pain or discomfort is felt.
Step 5
Change your stroke. Tennis elbow is more likely to affect individuals who use the backstroke during game play, notes the International Tennis Federation. Switch moves continuously to avoid putting strain on the muscles in the arms.
Step 6
Strengthen the arms with resistance exercises. Building arm strength helps prevent future injuries like tennis elbow. For instance, place a resistance band around your left foot while sitting on a chair. Pull the band toward your body and hold the stretch for five seconds. Repeat 10 times for both arms.
Things You'll Need
- Flexible racquet
- Resistance band
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