Tennis elbow, medically referred to as lateral epicondylitis, is a painful condition that affects the tendons on the outside of the elbow. Despite its name, tennis elbow can occur in individuals who don't play tennis, but it often arises from repetitive arm movements. By unraveling the root causes of tennis elbow and implementing proactive measures, you can alleviate discomfort and safeguard against its onset.
Know the Causes
Repetitive Strain
Engaging in repetitive arm movements, such as those involved in sports like tennis, golf, or racquetball, or occupational activities like typing or carpentry, can strain the tendons on the outside of the elbow, leading to inflammation and pain.
Poor Technique
Incorrect technique or improper equipment use during sports or manual labor can increase the strain on the elbow tendons, predisposing them to injury and tennis elbow.
Age and Gender
Tennis elbow commonly affects individuals aged 30 to 50 and is more prevalent in men than women, though it can occur in individuals of any age or gender.
Overuse
Overloading the forearm muscles and tendons with excessive or repetitive activities without adequate rest or recovery can contribute to the development of tennis elbow.
Muscle Imbalances
Weakness or tightness in the forearm muscles, as well as imbalances between muscle groups, can alter biomechanics and increase the risk of developing tennis elbow.
How to Prevent?
Proper Technique
Maintain proper form and technique during sports and activities that involve repetitive arm movements and use appropriate equipment to minimize strain on the elbow tendons.
Warm-Up and Stretch
Before engaging in strenuous activities, perform warm-up exercises and stretches to prepare the forearm muscles and tendons for movement and reduce the risk of injury.
Gradual Progression
If starting a new sport or exercise regimen, gradually increase the intensity and duration of activity to allow the muscles and tendons to adapt and prevent overuse injuries like tennis elbow.
Rest and Recovery
Allow adequate time for rest and recovery between activities to prevent overloading the elbow tendons and promote tissue repair and healing.
Strength Training
Incorporate forearm and wrist strengthening exercises into your fitness routine to improve muscle endurance and resilience and reduce the risk of developing tennis elbow.
Ergonomic Modifications
Make ergonomic adjustments to your workspace and equipment to reduce strain on the forearms and elbows during occupational activities.
Listen to Your Body
Pay attention to early warning signs of elbow pain or discomfort and modify activities or seek medical attention if symptoms persist or worsen over time.
