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What to avoid with tennis elbows?

Published in Elbow Pain Management 3 mins read

To minimize discomfort and promote healing when dealing with tennis elbow, you should primarily avoid repetitive arm and wrist movements and refrain from fully bending or straightening your arm.


What to Avoid with Tennis Elbow?

When managing tennis elbow (lateral epicondylitis), understanding what to avoid is crucial for pain relief and recovery. The primary goal is to reduce strain on the inflamed tendons in your elbow.

Key Movements and Activities to Avoid

Based on expert recommendations, here are the critical actions and movements to steer clear of:

  • Repetitive Arm and Wrist Movements: This is a major culprit for tennis elbow. Activities that involve repeated twisting, grasping, or extending the wrist and forearm can aggravate the condition.
  • Fully Bending or Straightening Your Arm: Over-extending or over-flexing the elbow joint can put undue stress on the tendons, hindering recovery.

Instead of relying heavily on your forearm and wrist, it's advised to use your shoulder and upper arms to take the strain off your elbow. This shifts the workload to larger muscle groups, reducing stress on the affected area.

Practical Avoidance Strategies

To put these guidelines into practice, consider the following:

Avoid Repetitive Motions

Activity Type Specific Actions to Avoid Alternative Approaches
Work-Related * Typing with wrists bent * Ergonomic keyboard/mouse, wrist rests
* Using tools that require repetitive gripping/twisting * Using power tools, altering grip, taking frequent breaks
Sports & Hobbies * Repetitive backhands in tennis without proper form * Using two-handed backhands, focusing on body rotation
* Golf swings that overstress the elbow * Adjusting grip, ensuring full body rotation in swing
* Knitting, gardening, or painting for long periods * Taking frequent breaks, varying activities
Daily Tasks * Heavy lifting with extended arm * Bending at the knees, using both hands, keeping objects close
* Opening jars with wrist twisting * Using jar openers, asking for help, two-handed approach
* Carrying heavy bags with one arm * Distributing weight evenly, using a backpack

Avoid Extreme Arm Positions

  • When reaching: Avoid reaching far out with a straight arm. Instead, step closer to the object or use your shoulder and entire body to extend.
  • During exercises: Modify exercises that require full elbow extension or flexion, such as certain types of bicep curls or tricep extensions. Use a limited range of motion that avoids pain.
  • Sleeping positions: Be mindful of how you sleep. Avoid positions that keep your arm fully bent or straight for extended periods. A pillow might help support your arm in a neutral position.

General Tips for Managing Tennis Elbow

  • Listen to Your Body: Pain is a signal. If an activity causes pain, stop immediately.
  • Modify Activities: Don't eliminate activities entirely unless necessary. Find ways to perform them with less strain on your elbow.
  • Ergonomics: Pay attention to your posture and the setup of your workspace or activity area.
  • Warm-Up & Cool-Down: Before engaging in physical activity, warm up your arm muscles. After, gently stretch and cool down.

By diligently avoiding these specific movements and adopting more elbow-friendly habits, you can significantly aid the recovery process and prevent flare-ups of tennis elbow.