TennisOne Advice

What to do about tennis elbow?

By John Yandell

Since tennis elbow is probably the most common tennis injury, and there's often not one cure for everyone, we are encouraging people who've had this unfortunate affliction to send in their stories and cures. We'll publish those that we feel are relevant to our general audience. To send in your tennis elbow story, email to: tenniselbow@tennisone.com.

Question

I've recently developed tennis elbow. Where can I get some recommendations regarding what type of racquet I should be using? Also any tips on exercises and other therapy?

Answer

Sorry to hear about your elbow. I've been through it and I've also cured a couple of dozen other players, so follow this and you'll be back in the action soon. Regarding rackets: the stiff superframes are much worse on your arm. Would suggest something like a Wilson 6.1 stretch or 6.2 or 7.2 Hammer. Before you switch, though, restring and go down about 3-4 lbs. in tension. The real key to a cure is strengthening. Even if your injury heals it is likely to recur. Whatever the stress on your arm, it was unable to withstand it. You need to make it about 10-20% stronger. The key exercise is the reverse curl with a barbell palm down.

Pick a weight that gives you a burn after 20-25 reps and do 3 sets everyday. Assuming you have a mild case, you can get over it in 2-4 weeks. Now for maintenance do the same 2-3 times a week FOR LIFE. If the elbow is too sore to tolerate this--and particularly if it swells--you are better off taking time off. Otherwise it will just get worse. Ice the arm twice a stay and stay high on a low dose of advil. If things don't get better, of course go see a doctor. But one thing for sure: if you don't do the rehab you are almost guaranteed to get a worse recurrence.

The real key to a cure is strengthening. Even if your injury heals it is likely to recur. Whatever the stress on your arm, it was unable to withstand it. You need to make it about 10-20% stronger. The key exercise is the reverse curl with a barbell palm down.

Pick a weight that gives you a burn after 20-25 reps and do 3 sets everyday. Assuming you have a mild case, you can get over it in 2-4 weeks. Now for maintenance do the same 2-3 times a week FOR LIFE. If the elbow is too sore to tolerate this--and particularly if it swells--you are better off taking time off.

Otherwise it will just get worse. Ice the arm twice a stay and stay high on a low dose of advil. If things don't get better, of course go see a doctor. But one thing for sure: if you don't do the rehab you are almost guaranteed to get a worse recurrence. Good luck