This is not a post that claims to cure your “Tennis Elbow” through 5 simple home based techniques, nor a medical treatise on the history, causes, symptoms and solutions for it. What you will learn from this post is about my own experience and personal learnings with this injury. You will have to make your own analytical decisions for yourself.
#1 : The cause, duration and solution varies from person to person, since there are many variables involved – stage of injury, age of person, technique, physical conditioning etc.
Rest, anti-inflammatory, cold packs and cortisone didn’t work for me, surgery did. But that doesn’t mean this is the case for everyone. Still the best treatment approach is to review the facts and data of your case with an expert and make an analytical decision on your treatment plan.
But one thing is for sure – prevention, spotting & treating it early will save you a lot of time, pain and frustration.
#2 : Practice makes perfect, but not if you are doing it wrong.
Change is hard at first, messy in the middle and gorgeous at the end. Work and train harder , but under the watch of a good coach until you nail down the technique correctly and completely. Avoid trying to master it by yourself by practicing with a bucket of balls every day, after 1 or 2 sessions with a coach, because bad habits are easy to pickup and they stick.
#3 : When you are tired, sore and can’t do more, STOP (period). That’s when injury happens.
Knowing when to say “No” to yourself and others is important. Be judicious about competitive play, especially when playing an equal or someone younger, faster and stronger than you, since that’s when you demand more of your body and don’t bother about technique.
#4 : Give equal importance to things you do before, during and after you hit the ball.
Before – warm-up stretching, hydration, physical conditioning
During – relaxation, hydration, technique
After – cool-down stretching
Respect the science that there is to these things, get educated and practice it. If you are going to try and do it like the pros on the court, you may as well do it like them before and after you get on the court as well !!
Here is a great explanation from “Essential Tennis” , brought to my attention by a friend, which highlights the importance of,
- Good Technique
- Good Physical conditioning
Tennis Elbow Causes – Ask Ian #15 – Essential Tennis Lesson and Instruction
Tennis Elbow Treatment – Stretches:
Tennis Elbow Treatment – Strengthening:
Tennis Elbow Treatment – Further Rehabilitation:
How to relax while playing tennis: