DO’S AND DON’TS FOR TENNIS ELBOW
- Work with a certified tennis professional to learn the correct hitting technique, which will place less stress on the elbow.
- Consider using a two-handed backhand if you are having pain with a one-handed grip.
- Play with a racquet that has a flexible shaft and strings strung with a lower tension (55 pounds or less).
- Don’t hold the racquet too tightly while hitting and relax your grip between points.
- Use a racquet grip that is soft enough to provide a cushioning effect.
- Rest from the activities that seem to cause the pain.
- Use ice, commercial cold packs, or frozen peas to treat the inflammation (10-15 minutes of application – every hour for severe cases, 3 times per day for even mild cases).
- Stretch as directed before, during, and after performing any repetitive arm activities.
- Experiment with chair height, mouse location, and keyboard position if using a computer aggravates your condition.
- Avoid repetitive activities using the symptomatic aim.
- Avoid long durations of computer work or other repetitive arm activities – take frequent rest and stretch breaks.
- Don’t sit in a slouched fashion to do desk work.
- Don’t play through the pain and expect it to get better.