Tennis Elbow -
Keeping Your
Elbow Joint Healthy…

› [Tennis Elbow]

 Tennis Elbow is also known as Lateral Epicondylitis…
Pain in the outside of the elbow and down the arm generally indicates:

  •  The tendon has shredded or torn to a degree…
  •  There is swelling in the muscle tissue and the fascia that surrounds the muscle due to a   change in tension with the bone…
  •  Hand grip strength will have weakened…
  •  There may be pain down the forearm and into and over the top of the hand...

Please go to the  elbow joint pain treatment page to start treating yourself, then return here to read more about Tennis Elbow and how to keep your elbow joint healthy...

How The Tendon Works With The 
Muscle To Move The Arm…

Tendons attach muscle to bone tissue and create tension in the muscle so that it can move the arm…


When a tendon has micro or major tearing it changes the tension and therefore the strength of the muscle…


The pain is there from swelling...

It is the body's method of protecting itself and persuading you not to use it; instead it is asking that you

  • Rest it for a period of two to three weeks...
  • Introduce light movement with Ice and Compression (tape) to rehabilitate before adding resistance (weights)...

If you are experiencing Tennis Elbow (lateral epicondylitis) from sport or a job you perform in industry, you will need some time off...

If your GP or referred doctor resists giving you time off and attempts to steer you down the road of prescribed pain killers, one possible avenue of recourse is to explain that you are actively seeking to rehabilitate your elbow through a course of stretching and resistance training further down the line as you do not wish to have permanent damage...


The more serious you are about healing and understanding what is happening with your body the more likely it is that you will be taken seriously. I have heard numerous reports of people receiving pain killers and nothing else in these situations, and (aside from pharmaceutical kickbacks) I believe that doctors do this if they believe that the patient will do nothing for themselves...


Make it clear that you know what is going on, you understand reasonable timelines for healing, and you have a plan...!

  • Rest...
  • Ice...
  • Elevation...
  • Taping With Sports Tape 
  • Strengthening of the joint and all related muscle groups...
Resistance training will benefit you after your elbow is no longer in pain.


How To Avoid Recurrent
Tennis Elbow...

In order to avoid serious elbow joint pain from degeneration, you will need to keep in mind that a healthy elbow joint will depend on a combination of muscular strength and balance from the muscles around the shoulder blades (rhomboids), shoulders (deltoids) and down the upper arm (biceps and triceps) and into the forearm (extensors and flexors)…


Stretching the affected area is a good way to rehabilitate your joint, but strength building in the gym with resistance training, after your joint has healed, is a good way to keep the joint strong...


Before you do strengthening in the gym however, it is important that you understand what you did that caused the pain so you can make the needed adjustments in the sport you play or at work...

To Summarize...

  • Healing and rest first...
  • Understanding what needs to be adjusted and then...
  • Begin a light resistance workout to re-balance all of the muscle groups...
  • A personal trainer may be a good option to help you do this...


If these muscle groups are not strengthened and balanced with each other, there is a good chance that repetitive and/ or twisting movement will damage the elbow in the form of repetitive tendinitis or tendinosis, which could lead to a degenerative condition of chronic joint pain...

Tennis Elbow And
The Game Of Tennis...

Sabine Lisicki shows excellent form that will result in joint preservation through out her career.

In Tennis, one of the most common direct causes of Tennis Elbow is a return of serve with repeated outstretched forehand or backhand positioning…


One tennis player I took note of some time ago (in the women’s game), Sabine Lisiki of Germany, has one of the most economical yet powerful returns and she does this without compromising her tendons…


If you watch Sabine, she curls her whole body around her racquet during her swing; it is quite  a skill – I cannot ever imagine her coming up with a tendon injury…

In the men's game, it is Andy Murray...

Beautiful consistent positioning on the return that keeps those elbows powerful and intact...! 

Andy Murray is at the top of the Tennis world because he and his team are vigilant with his form.

Natural Pain
Relief...

Over the counter as well as prescribed pain relief medications are fast acting and potent, but what happens if you need to take them to manage your pain over a period of years, or for the rest of your life...?

You may wish to do some research and look into some natural pain relief remedies that will not have the toxic effects on your internal organs that most pain medications do after a lengthy period of time...

I have provided some basic information regarding supplementation that provides natural pain relief to help get you started - just click on the link below...

Natural Pain Relief

A Couple Of Things
You May Wish To Examine... 

  • The weight at which your racquet is strung…
  •  The type of strings you use…
  •  Grip size…
  •  Racquet head size and weight…

All of these can make a difference to the general wear and tear on your elbow in accordance with your all around strength, muscle balance and how you like to hit the ball…


You may also examine your time management ratios and how serious you are about the game…

  • How much time are you spending on court?
  • How much time are you spending in the gym...?
  • What type of training exercises are you choosing...?
  • Does your training keep your back, upper arm and forearm balanced...?

Of Course you will need to experiment with all of these elements to find out what works for you...

But that is one of the things so interesting about the game of Tennis and sport in general; to compete well and often and stay healthy, we need to learn a lot about how our body works…

Knowing what works for you and what does not work for you is a huge percentage of your success…

So please invest some time in yourself to investigate some needed changes if you have had a bout with Tennis Elbow; it will make all the difference in your game and in the health of your elbow joint...!

› [Tennis Elbow]

Disclaimer – This is information on joint pain. I teach, but I do not diagnose, prescibe or treat people who contact me. You are responsible for your condition using your own best judgement combined with what you have learned. Just a heads up - bodies carry unusual differences from time to time, in saying that, you could be one of those rare and unusual beings; if you are in doubt, please contact a physician in your area, so you can rule it out.

Move Freely and Knowledgeably and Be Well!

Dr. Jo

P.S...    “Greater certainty of your condition alone can be a powerful form of pain relief.”