Tips for Preventing ‘Tennis Elbow’

Almost 10 million people in Spain practice a racket sport, according to the International Padel Federation. Epicondylitis or tennis elbow is one of the most common tendinopathies among players who practice it.

This injury is characterized by pain in the side of the elbow, which is especially aggravated when hitting a racket or when grabbing and carrying heavy objects.

Although this injury is more common among racket professionalsit occurs more and more often in amateur and amateur players.

The main causes of starting tennis elbow are poor grip technique, lack of strength in hand musculature or they have bad equipment.

With the arrival of good weather and increase competitions racket, the Professional College of Physiotherapists of the Community of Madrid (CPFCM) offers us a series of general recommendations to reduce inconvenience and avoid injuries.

Improve your hitting and catching technique

One of the most common mistakes among beginner tennis players It is the excessive grip force they exert during the game. Misuse of materials can be the cause of many tendinopathy. Therefore, it is advisable to always start training with an expert who will guide us.

Choosing the right racket

Choosing the right material to work with is a very important task. There are as many types of rackets as there are players. Therefore, it is essential to find correct weight and the corresponding thickness of the intervention.

Work on the strength of the entire upper limb

When training the upper body it is important to work on force of the entire upper limb, not only forearmso it is advisable to perform exercises with weights and elastic bands that include the back, shoulders and arms.

Increase and prioritize physical fitness

Work resistance is a mandatory task in training from sports racket because they are very demanding in terms of speed and duration.

Always progressive training

Preparation must be gradual. The coach will be in charge of the adjustment mental exercise beginner player so that the body gradually gets used to training. In addition, physical activity must be comprehensive and include exercises for the trunk and legs.

Warming up, an ally against injuries

with good heating we can avoid many injuries. Experts recommend warming up the body in general, and then especially the hands with a rubber band or racket.

‘Invisible’ training

Proper hydration is one of the factors that makes us better in our competitions. The diet and rest they are also key to optimizing performance and avoiding the risk of injury.

Always go to a professional

From the Professional School of Physiotherapists of the Community of Madrid (CPFCM) they advise going to a physiotherapist whenever the player starts to feel inconvenience. Timely observation can favor the treatment of the injury and motivate the athlete to recover as soon as possible from possible tendinopathies such as tennis elbow.