Avoiding tennis elbow (lateral epicondylitis) is all about protecting your elbow tendons from overuse and strain, whether you’re playing sports, working at a computer, or doing physical labor.
✅ What Is Tennis Elbow?
Caused by repetitive motions or overuse of the forearm muscles, especially the tendons attaching to the outer elbow.
Common in:
Tennis or racket sport players
People who use tools, type a lot, or lift frequently
Office workers with poor ergonomics
🛡️ How to Prevent Tennis Elbow
1. Use Proper Technique
Whether you play sports or work with your hands, poor form leads to excess strain on your elbow.
Tips:
In tennis or pickleball: Use the proper grip size and avoid wristy strokes
When lifting: Lift with your shoulder and biceps, not just your wrist or elbow
At work: Use ergonomic tools and posture
2. Strengthen Forearm and Shoulder Muscles
Balanced strength reduces strain on the elbow tendons.
Try:
Wrist extensions and flexions with light weights
Eccentric exercises (slowly lowering weights)
Shoulder and upper back workouts to distribute arm load better
3. Stretch Regularly
Gentle stretching improves flexibility and prevents tight tendons.
Daily routine:
Wrist extensor stretch (palm down, gently pull hand back with other hand)
Forearm pronation/supination stretches
4. Warm Up Before Activity
Before sports or lifting:
Do arm circles, light resistance exercises, and wrist stretches
Don’t jump into high-intensity movement cold
5. Use Ergonomic Equipment
At work:
Adjust keyboard and mouse height
Keep wrists neutral (not bent up or down)
Use a supportive chair and desk setup
In sports:
Use shock-absorbing grips
Make sure your racket or tool is the right size and weight
6. Rest and Don’t Overdo It
Avoid repetitive stress without recovery.
If you notice soreness:
Rest a day or two
Ice your elbow if tender
Reduce intensity of your activities
7. Consider an Elbow Strap or Brace
A counterforce brace can reduce strain on the tendon during repetitive tasks or sports.
Especially useful if you’re increasing training or starting new activities.
