Tips to Prevent Tennis Elbow (Lateral Epicondylitis)

Tennis elbow, also known as lateral epicondylitis, is a common condition caused by overuse or strain of the forearm muscles and tendons. Despite its name, it doesn’t only affect tennis players – anyone who performs repetitive wrist or arm movements, such as typing, lifting, painting, or using tools, may develop it.

The good news is that tennis elbow can often be prevented with some simple lifestyle and exercise modifications. Here are some effective tips to protect yourself from this painful condition:

1. Warm Up Before Activities

Just like any other muscle group, your forearm muscles need a proper warm-up. Gentle stretching and mobility exercises before playing sports or performing heavy tasks can prepare your tendons and reduce strain.

2. Strengthen Forearm Muscles

Regular strengthening of the wrist extensors, flexors, and grip muscles improves resilience and prevents injuries. Exercises like:

• Wrist curls (with light weights)

• Reverse wrist curls

• Squeezing a soft ball or hand gripper

These exercises build endurance and reduce the chance of tendon overload.

3. Maintain Good Posture and Technique

Poor technique in sports, gym exercises, or work activities increases stress on your elbow.

• In sports, learn proper grip and swing techniques.

• At work, use ergonomic setups (keyboard, mouse, tools).

• Avoid keeping your wrist bent for prolonged periods.

4. Use Proper Equipment

If you play racket sports, make sure your racket grip size and string tension suit you. Using tools with cushioned grips at work can also minimize strain on the elbow.

5. Avoid Overuse and Take Breaks

Repetitive strain is the main cause of tennis elbow. Take short breaks during repetitive tasks such as typing, hammering, or lifting. Rest allows muscles to recover and prevents micro-injuries from worsening.

6. Stretch Regularly

Gentle forearm stretches increase flexibility and reduce tightness. For example:

• Extend one arm straight and gently pull back the fingers with the other hand until you feel a stretch.

• Hold for 15–20 seconds and repeat on both sides.

7. Listen to Your Body

Don’t ignore early warning signs such as mild forearm pain, stiffness, or weakness. Addressing symptoms early with rest, ice, and physiotherapy can prevent a mild strain from becoming chronic tennis elbow.

8. Seek Professional Guidance

If you are prone to elbow pain or involved in repetitive hand movements, a physiotherapist can guide you with strengthening, posture correction, ergonomic advice, and preventive care.

Final Thoughts

Tennis elbow is preventable if you focus on strength, flexibility, posture, and rest. By making small adjustments in your daily routine and exercise habits, you can keep your elbows pain-free and strong.

If you are already experiencing elbow pain, consult a physiotherapy expert at Mannat Physio Care for early treatment and recovery.