Tennis elbow, or lateral epicondylitis, is a condition that commonly affects those who engage in repetitive wrist or arm movements. And it’s not just exclusive to tennis players—it can also affect computer workers, handymen, and artists. Physical therapy is often the best approach for treating tennis elbow. However, if you’re a tennis player, here are three quick and easy fixes you can try to help manage symptoms before seeking formal treatment.
1. Check Your Grip Size
Our coaches may know a lot about hitting a tennis ball, but they don’t always think about injury prevention or the specifics of your racket.
So, one of the first adjustments to consider is the grip size of your tennis racket. A grip that’s too big or too small can place your muscles and tendons at an improper length, which can add strain to your elbow. Tennis rackets come in various grip sizes, typically ranging from 0 to 5, or 4 to 4.625 inches. Even though an eighth of an inch might not seem like much, after hitting thousands of balls it can make a big difference.
How to Measure Your Grip Size:
The rule of thumb (pun intended) is that you should be able to fit a thumb’s width between your fingers and the thumb on your playing hand:
If you’ve already bought your racket and the grip is too small, some tennis clubs can build up the grip with rubber, or you can add an undergrip (the grip that comes with the racket) or overgrip (the white grip you see in the images). Conversely, if the grip is too large, try removing either the undergrip or overgrip.
2. Try Softer Strings or Lower Your String Tension
Another effective method for treating tennis elbow is adjusting your racket’s strings. Think of the strings as the suspension system of a car. Higher quality and less stiff strings can significantly reduce vibration and alleviate stress on your wrist and elbow. Opt for strings made from synthetic gut or nylon instead of polyester. Additionally, consider using a thinner string, such as 17 gauge instead of 16 gauge (a lower number indicates a thicker string).
Adjusting String Tension:
Lowering your string tension can also help. For example, if you usually play with a tension of 60 pounds, try reducing it to around 46 pounds. This adjustment can lessen strain on your arm, although it might result in a slight loss of finesse.
3. Test Different Rackets
Just like choosing between a sports car and an easy-riding SUV, certain rackets are made for professional performance while others are made for comfort. Rackets designed for professional performance might not be suitable for everyone, especially if you’re prone to tennis elbow.
Choosing the Right Racket:
Have a conversation with your local tennis pro to explore the various options available. Generally, look for rackets with features such as a large sweet spot, high flexibility in the frame, and lighter weight (less than 10.5 ounces), depending on your playing level and preferences.
Conclusion
These are three quick and easy fixes that can help you manage tennis elbow symptoms. However, if these fixes don’t alleviate your symptoms sufficiently, please consider visiting us for physical therapy. Tennis elbow is a commonly treated condition that typically responds very well to conservative treatment within 4-6 weeks.