The sun is shining, balls are flying, and it’s the perfect day to get out on the court with friends. The only problem? You’ve been dealing with some nagging elbow pain that’s keeping you from playing. If you’ve found yourself wondering why this happened or how to fix it, you’re not alone. Tennis is a highly dynamic sport that involves repetitive forehands, backhands, and high-velocity demands on the elbow and shoulder. Because of this, overuse injuries are extremely common.
But here’s the main point: the problem isn’t tennis itself, it’s increasing your playing volume without preparing your body for the load that comes with it. Let’s break down how tennis elbow develops and what you can do to prevent it so you can stay on the court and keep your game strong.
Tennis elbow, clinically known as lateral epicondylitis, is an overuse injury affecting the wrist and forearm extensor muscles, most notably the extensor carpi radialis brevis (ECRB).
This condition develops from repetitive:
Research suggests that 40–50% of recreational tennis players will experience tennis elbow at some point during their playing careers. Players logging more than six hours per week are at an even higher risk. The good news? With the right strategies, you can significantly reduce your risk and address symptoms early.
Just like tennis requires more than a strong forehand (you need a solid backhand, serve, and volleys), injury prevention requires a comprehensive strength training approach. Preventing tennis elbow means supporting the entire upper kinetic chain. Key areas to strengthen include scapular stabilizers, rotator cuff muscles, and forearm and grip endurance. Exercises that emphasize internal and external rotator cuff isometrics, along with scapular stability drills such as prone I/Y/T raises, help offload stress from the elbow during play.
Additionally, developing grip strength and forearm endurance is crucial. One highly effective exercise is the wrist roller performed with a light weight at a 90-degree shoulder position. This helps build both wrist extensor strength and muscular endurance needed for long matches.
One of the biggest misconceptions about tennis elbow is that rest alone will fix it. In reality, tendons need gradual, progressive loading to heal properly. Without appropriate load, the tendon does not receive the stimulation necessary for recovery. Instead of complete rest, focus on: eccentric wrist extensor exercises, gradual load progression, and controlled return-to-play programs. This approach improves tendon health, increases blood flow, and reduces the likelihood of recurring symptoms.
Strength training isn’t the only factor in preventing tennis elbow; equipment choice matters more than most players realize. Important considerations include:
Small equipment adjustments can significantly decrease the repetitive stress placed on the elbow during play.
Before you hang up your racket or start blaming your backhand, remember this: tennis elbow isn’t a sign you should stop playing, it’s a sign your body needs better support off the court. With smarter strength training, active recovery strategies, and the right equipment setup, you’re not just preventing injury, you’re building a more resilient game. The goal has never been simply to play tennis. The goal is to play pain-free tennis year after year. Contact us today to book an appointment to help with your elbow pain and learn more about tennis elbow prevention strategies.
References
Cutts, S., Gangoo, S., Modi, N. & Paspula, C (2019). Tennis elbow: A clinical review
article. Journal of Orthopedics, 17, 203-207. https://doi.org/10.1016/j.jor.2019.08.005
Speak to one of our team members and book an appointment
