If you love tennis or pickleball, you may have heard of tennis elbow or even felt the ache yourself. This common injury can cause pain on the outside of your elbow, making it harder to play or enjoy daily life. You can lower your risk of getting tennis elbow and keep playing by learning the right ways to protect your arms and treat early symptoms.
Understanding how to warm up, use good technique, and rest your muscles is a big part of prevention. At our physiotherapy clinic, you also have access to services like massage therapy, kinesiology, acupuncture, and IMS to help you recover faster from sports injuries and build strength. Taking the right steps now lets you spend more time on the court and less time dealing with pain.
Struggling with tennis elbow or want to prevent it?
At Allied Physiotherapy, our team can help you with targeted treatments and exercises to prevent and manage tennis and pickleball injuries. Book your consultation today and start protecting your joints for better play and performance!
Understanding Tennis Elbow and Your Risk
Tennis elbow is a common injury that can affect your ability to play and enjoy racquet sports. Knowing what causes it, which symptoms to watch for, and why you might be at higher risk can help you protect your arm and stay active.
What Causes Tennis Elbow in Racquet Sports
Tennis elbow happens when you overuse the muscles and tendons in your forearm. These tissues help you grip your racquet and swing during games like tennis or pickleball. Repeating the same arm motions, especially with poor form or equipment, puts extra stress on the outside of your elbow.
Incorrect grip size, heavy racquets, or playing with worn-out strings can make the strain worse. Fast, hard swings or sudden changes in technique can also cause tiny tears in your tendon. Over time, these small injuries build up and lead to pain.
You can lower your risk by using proper technique and making sure your equipment fits you. Support from physiotherapists, kinesiologists, or massage therapists may also prevent overuse problems before they get worse.
Common Symptoms and Early Signs
The most typical sign is a dull or burning pain on the outer part of your elbow. This pain might get worse when you grip a racquet, shake hands, or even lift small objects like a coffee mug.
Some people notice swelling or weakness in their forearm muscles. You might find it hard to straighten your arm all the way or feel stiff in the morning. The pain can start off mild but may become stronger over weeks if you keep playing without rest or treatment.
If you spot these symptoms early, you can take steps to avoid making the injury worse. A team approach—using physiotherapy along with massage, kinesiology, or acupuncture—can help you address pain and regain your strength.
Why Tennis & Pickleball Players Are Susceptible
Racquet sports require quick, repeated arm movements, especially for serves, volleys, and backhands. These motions often use the same forearm muscles again and again, which increases your chance of getting tennis elbow.
Players new to the sport or those who suddenly play much more than usual are especially likely to develop tendon stress. Poor technique or skipping warm-ups can raise your risk further. Using rackets with the wrong grip size or heavy strings adds even more strain to your elbow.
As a tennis or pickleball player, it is important to pay attention to any pain or discomfort in your arm. If you work with a physiotherapist, kinesiologist, or use treatments like IMS or acupuncture, you’re more likely to catch small issues before they become big injuries.
Effective Prevention and Recovery Strategies
Focusing on tennis elbow requires attention to your routine, technique, and ongoing care. You can lower your risk and speed up your recovery by using the right exercises, improving your grip and swing, and using supportive therapies.
Proper Warm-Up and Stretching Techniques
Start each session with a thorough warm-up. This increases blood flow and prepares your muscles and tendons for the game. You can do this by gently swinging your arms, doing shoulder rolls, and wrist circles.
Before playing, include stretches for your forearm and wrist. Try holding your arm out straight, then gently pulling your fingers back with your other hand. Hold each stretch for 15–30 seconds. Switch arms and repeat. Make sure you don’t bounce or force any movement.
Simple dynamic stretches help loosen tight areas that can lead to strain. Consistent warm-ups and stretches can improve flexibility and protect your elbow.
Optimizing Your Swing and Grip
How you grip your racquet or paddle and how you swing it can affect your elbow health. A grip that is too tight or wrong-sized puts extra stress on your tendons. Use the correct grip size for your hand and avoid squeezing too hard.
Focus on smooth, controlled motions instead of jerky swings. Work with a coach or instructor to check your technique if you often feel pain. Keeping your wrist stable and leading with your whole arm stops unneeded strain on the elbow.
Small changes in your equipment, like using a paddle with better grip cushioning or a lighter racquet, can also reduce stress on your forearm.
Injury Prevention Through Physiotherapy
Regular visits to a physiotherapist can help you build strength and prevent injuries. You will get a custom exercise plan aimed at improving your forearm, wrist, and shoulder strength. This keeps the muscles balanced and reduces stress on your elbow.
Your physiotherapist will teach you functional exercises, such as resisted wrist curls or elbow stretches. They may recommend treatments like acupuncture or IMS (Intramuscular Stimulation) to relieve pain and improve muscle function.
Proper guidance can also help with posture and body mechanics. Working with a physiotherapy team lets you spot small issues early before they become serious injuries.
Massage Therapy and Kinesiology for Elbow Health
Massage therapy is helpful for easing muscle tension and improving blood flow around your elbow and forearm. A registered massage therapist can target tight areas that may pull on your tendon and cause pain.
Kinesiology focuses on movement and muscle performance. A kinesiologist can show you the right exercises and help adjust your training to avoid overuse. They will show you how to move safely and make suggestions for rest and recovery after matches.
Here’s how massage therapy and kinesiology can help:
| Therapy | Benefit |
| Massage Therapy | Relieves tightness, boosts circulation |
| Kinesiology | Teaches safe movement, prevents overuse |
Using both together as part of your routine can support better healing and keep your elbow healthy.
Conclusion
Caring for your elbow health lets you stay active in tennis or pickleball with less pain and injury. Taking a few simple steps—like warming up, stretching, and using the right equipment—can make a big difference for you.
If you start to notice soreness or trouble gripping your racket, it’s important to act early. Rest and gentle movement help, but if pain continues, you should seek help.
At Allied Physiotherapy, you have access to a full team that can support your recovery. Our services include:
- Physiotherapy
- Massage therapy
- Kinesiology
- Acupuncture
- IMS (Intramuscular Stimulation)
These treatments work together to help you heal, reduce pain, and give your elbow a better chance to recover.
If you want advice, a personalized exercise plan, or hands-on care, you can visit us at Allied Physiotherapy. We are ready to help you protect your joints so you can enjoy your game.