Prevention and Treatment

An ounce of prevention is worth…..

Tennis Elbow Pre-Hab Routine

Preventive Exercise Program for Players & Active Adults

Warm-Up & Stretch:

3–5 min light cardio. Wrist extensor stretch: elbow straight, wrist flexed. Hold 30–45 sec x 2–3.

Isometric Holds:

Wrist extension isometric hold at ~30°. 5 x 30 sec, 3–4x/week.

Eccentric Loading:

Tyler Twist (rubber bar) OR dumbbell wrist extension (lower slowly). 3 x15 reps, 3–5x/week.

Combined Strength:

Wrist extension full ROM + pronation/supination with hammer/band. 3 x 10–12 reps, 2–3x/week.

Scapular & Shoulder:

Rows, external rotation, wall slides. 3 x 12 reps, 2–3x/week.

Cool-Down:

Repeat wrist extensor stretch, 30–45 sec x 2–3. Gentle massage or ice if sore.

How I’d counsel a symptomatic player (quick plan)

1. Technique & workload first (strike quality, progressive load, coaching).

2. Frame with moderate flex & manageable swing-weight you can center consistently.

3. Strings: softer (multi/hybrid), moderate tension for feel/control.

4. Dampener: for sound/feel only—don’t rely on it for pain relief.

5. Grip: your normal size; focus on not over-gripping.

6. Rehab: extensor loading, kinetic chain strength, transient brace/tape as needed.

7. Reassess in 6–8 weeks before considering injections; surgery for refractory cases.