{"id":10527,"date":"2025-04-25T20:03:36","date_gmt":"2025-04-25T20:03:36","guid":{"rendered":"https:\/\/www.playyourcourt.com\/news\/?p=10527"},"modified":"2025-04-25T20:06:48","modified_gmt":"2025-04-25T20:06:48","slug":"heal-and-prevent-tennis-elbow","status":"publish","type":"post","link":"https:\/\/www.playyourcourt.com\/news\/heal-and-prevent-tennis-elbow\/","title":{"rendered":"How to Heal &amp; Prevent Tennis Elbow (Exercises &amp; Technique)"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"10527\" class=\"elementor elementor-10527\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7052aab3 e-flex e-con-boxed e-con e-parent\" data-id=\"7052aab3\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4517ef5f elementor-widget elementor-widget-text-editor\" data-id=\"4517ef5f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\n<p>This article is for players who want to relieve pain, heal quickly, and prevent tennis elbow from coming back.<\/p>\n\n<h2 class=\"wp-block-heading\">What Is Tennis Elbow And Why Do You Have It?<\/h2>\n\n<p>Tennis elbow, or \u201clateral epicondylitis\u201d is a gnarly little overuse injury that messes with the tendons on the outside of your elbow.\u00a0<\/p>\n\n<p>Those tendons? They&#8217;re responsible for gripping, lifting, and pretty much every move you make on a tennis court.\u00a0<\/p>\n\n<p>Now here\u2019s where most people go wrong: they treat the elbow without ever looking at the <strong>rest of their body<\/strong>.\u00a0<\/p>\n\n<p>What finally helped me is realizing my shoulder wasn\u2019t doing its job, my wrist was compensating, and my poor elbow was caught in the crossfire.<\/p>\n\n<p><strong>Pro Tip:<\/strong> If your elbow hurts, don\u2019t just blame your backhand. It could be your weak shoulder, stiff wrist, or even bad footwork forcing your arm to work overtime.<\/p>\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" style=\"width: 791px; height: auto;\" src=\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXeFC_mJm-o9x4oWzUWwcHWnbIWl57fvYlkRm7HHsCZWWNUNPoV2qnupdsk3qosqGyPmr11ci5n_C9tFXn9d42fHLnIlzQysNIbgfgFIcc4VkdGyUMUO1hu4eiqaxxLqKOBnWQ3yUA?key=HEdIdcuY5w_N5p7P5NXRBjHC\" alt=\"\" \/><\/figure>\n\n<p><strong>Source -&gt;<\/strong> <a href=\"https:\/\/www.nhsinform.scot\/illnesses-and-conditions\/muscle-bone-and-joints\/arm-shoulder-and-hand-problems-and-conditions\/tennis-elbow\/\">NHS Inform<\/a><\/p>\n\n<h2 class=\"wp-block-heading\">Will Tennis Elbow Ever Go Away? (And How Long Does It Take to Heal?)<\/h2>\n\n<p>If you try to tough it out, slap on a brace, and keep swinging away like nothing\u2019s wrong, you&#8217;re looking at a <strong>6 to 12-month grind<\/strong>.\u00a0<\/p>\n\n<p>And that\u2019s if you\u2019re lucky.\u00a0<\/p>\n\n<p>I&#8217;ve seen players deal with it for years because they never addressed the root cause.<\/p>\n\n<p>Now, if you actually treat it the right way, using physical therapy, correcting your form, and making small changes to how you train and play, you can start seeing real progress in as little as <strong>4 to 8 weeks<\/strong>.\u00a0<\/p>\n\n<p>That\u2019s not hype, that\u2019s science.\u00a0<\/p>\n\n<p>And it\u2019s the exact reason we bake physical therapy-style rehab directly into our PlayYourCourt coaching programs.<\/p>\n\n<p>Here\u2019s what drags healing out:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Reinjury.<\/strong> You think it\u2019s better, you jump back in full-speed, and boom &#8211; it\u2019s back.<\/li>\n\n<li><strong>Bad form.<\/strong> If your technique is off or your shoulder is not pulling its weight, your elbow picks up the slack and pays the price.<\/li>\n\n<li><strong>Rushing recovery.<\/strong> This one\u2019s tough, especially for competitive players. But pushing too hard too soon is the fastest way to stall your progress.<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\">The Best Physical Therapy Exercises for Tennis Elbow Relief<\/h2>\n\n<p>\u00a0<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0a7f3a4 elementor-widget elementor-widget-video\" data-id=\"0a7f3a4\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=S5hIOOWTHx8&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-474a142 elementor-widget elementor-widget-text-editor\" data-id=\"474a142\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>There\u2019s a clear path to healing, and it happens in three smart, progressive stages. Each one builds on the last, so you&#8217;re not just patching pain\u2026you&#8217;re fixing the problem for good.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3 class=\"wp-block-heading\">Stage 1 \u2013 When You\u2019re in Pain (Acute Phase)<\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>If your elbow is flaring up right now, your job isn\u2019t to power through, it\u2019s to <strong>reset the system.<\/strong><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Start here:<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:list --><\/p>\n<ul><!-- wp:list-item -->\n<li><strong>Rest + Ice.<\/strong> Not forever &#8211; just enough to calm the fire. 15-20 minutes of ice a few times a day can help reduce inflammation and kickstart healing.<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li><strong>Brace or Strap (Short-Term).<\/strong> A forearm strap can reduce tension on the tendon while you move through daily life. It\u2019s not a cure, but it gives your body a breather.<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li><strong>Gentle Wrist Extensor Stretch.<\/strong> Arm out, palm down, gently press your hand down with the other hand. No pain, just a stretch.<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li><strong>Fist Squeezes.<\/strong> Use a towel or stress ball. Hold for 10 seconds, release. This increases blood flow and starts activating those deeper forearm muscles.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<p><!-- \/wp:list --><!-- wp:heading {\"level\":3} --><\/p>\n<h3 class=\"wp-block-heading\">Stage 2 \u2013 Rebuild Strength (Active Rehab Phase)<\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Once the fire\u2019s out, it\u2019s time to rebuild.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>This is where most people go wrong, they stop too soon, and the injury comes right back.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>But if you want real relief, <strong>you have to strengthen the system.<\/strong><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Here\u2019s your toolkit:<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:list --><\/p>\n<ul><!-- wp:list-item -->\n<li><strong>Wrist Extensions &amp; Flexions.<\/strong> Use a light dumbbell (or even a can of soup). Slowly lower and lift your wrist with control.<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li><strong>Towel Twists.<\/strong> Just like wringing out water, but this time it\u2019s rehabbing your grip and rebalancing forearm tension.<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li><strong>Supination with Dumbbell.<\/strong> Hold a hammer or small weight vertically, then rotate your palm up and down. It\u2019s simple, but most people skip it.<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li><strong>Shoulder Band Stabilizers.<\/strong> Your shoulder is your elbow\u2019s shock absorber. Use a resistance band to do internal and external rotations. Weak shoulder = overworked elbow.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<p><!-- \/wp:list --><!-- wp:paragraph --><\/p>\n<p><strong>New Insigh<\/strong>t: Most cases of tennis elbow aren\u2019t just about the elbow. They\u2019re about a weak shoulder and lazy wrist control. This is where you fix that.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3 class=\"wp-block-heading\">Stage 3 \u2013 Tennis-Specific Strength &amp; Return to Play<\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Here\u2019s where we bring it back to the court &#8211; and this is where PlayYourCourt really shines.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Besides hitting the balls, our coaching is about building athletes who move better, hit cleaner, and stay healthy. We put injury prevention into every drill.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Your game-ready phase should include:<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:list --><\/p>\n<ul><!-- wp:list-item -->\n<li><strong>Plyometric Wrist Slaps.<\/strong> Quick, controlled flicks using a resistance band. Builds power and stability at match speed.<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li><strong>Forearm Pronation Drills.<\/strong> Rotate palm down against resistance to bulletproof your forearm.<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li><strong>Pre-Match Warmups with Grip Activation.<\/strong> Don\u2019t skip these. Our video warmups target the exact muscles that keep your elbow safe under pressure.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<p><!-- \/wp:list --><!-- wp:paragraph --><\/p>\n<p><strong>Unique Take<\/strong>: Most rehab feels like a chore. We turn it into part of your game plan. You don\u2019t need to \u201cfind time\u201d for separate therapy, it\u2019s already built into how we coach. That\u2019s the <a href=\"https:\/\/www.youtube.com\/watch?v=S5hIOOWTHx8\">PlayYourCourt way.<\/a><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading --><\/p>\n<h2 class=\"wp-block-heading\">What NOT to Do When You Have Tennis Elbow<\/h2>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Let\u2019s talk about what not to do.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Because even with the best intentions, a lot of players slow down their recovery or worse by making one of these classic mistakes.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Let\u2019s steer clear of these traps:<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3 class=\"wp-block-heading\">\u274c Don\u2019t Jump Into Heavy Weights Too Early<\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>You feel a little better, and you grab a 15-pound dumbbell thinking you&#8217;re ready to rebuild.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Nope.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>That\u2019s a fast-track to starting over from square one. Your forearm tendons need <strong>gradual, progressive loading<\/strong>.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3 class=\"wp-block-heading\">\u274c Don\u2019t Over-Ice<\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Yes, ice is great in the early phase. But too much of it for too long? That actually <strong>slows down blood flow<\/strong>, which means your body can\u2019t send healing nutrients where they\u2019re needed.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>\u00a0Limit icing to <strong>15\u201320 minutes<\/strong> at a time, a few times a day.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3 class=\"wp-block-heading\">\u274c Don\u2019t Become Dependent on a Brace<\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Braces are tools, not crutches.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>A forearm strap can give you short-term relief, but <strong>if you wear it all day, every day<\/strong>, your muscles start relying on it.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>You\u2019ve got to wean off as you get stronger, or you\u2019re just band-aiding the problem.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3 class=\"wp-block-heading\">\u274c Don\u2019t Ignore the Real Problem Areas<\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>This might be the biggest one of all.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>If you\u2019re only stretching your forearm and doing wrist curls, you\u2019re missing the bigger picture.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Tennis elbow is often a downstream issue caused by <strong>weak shoulders, tight lats, or even poor footwork<\/strong>.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><strong>Hidden Mistake<\/strong>: You\u2019re rehabbing your elbow&#8230;but the real injury came from your shoulder not doing its job.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>I say this all the time to our members: You can\u2019t out-stretch a stability problem.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>You\u2019ve got to fix the system, starting with how you move, how you warm up, and how strong your shoulder and core really are.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading --><\/p>\n<h2 class=\"wp-block-heading\">5 Things You Didn\u2019t Know Could Be Making Your Tennis Elbow Worse<\/h2>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Most tennis players think they\u2019ve got a pretty good handle on what caused their elbow pain.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>You probably blame your backhand, overplaying, or maybe that one day you decided to hit four buckets of serves &#8220;just to groove it in.&#8221;<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>But after coaching thousands of players and dealing with this beast myself, I can tell you &#8211; it\u2019s usually not just one thing. And sometimes, the real culprits are hiding in plain sight.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Here are five sneaky saboteurs that could be secretly making your tennis elbow worse:<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3 class=\"wp-block-heading\">1. Your Grip Size Is Off<\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>This one is so basic, but so overlooked. If your racquet grip is too small, your forearm muscles have to work overtime just to stabilize your swing. Too big? Same story, different strain.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Rule of thumb (literally): You should be able to fit a finger in the gap between your fingers and palm when gripping your racquet.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>We tend to help players dial in not just their strokes, but their <a href=\"https:\/\/www.youtube.com\/watch?v=dqvKWSQ_Puc\"><strong>equipment setup<\/strong><\/a> too, because sometimes the fix is as simple as swapping out your overgrip.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3 class=\"wp-block-heading\">2. Your String Tension Is Too High<\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Tight strings feel great for control, but they also transmit way more vibration up your arm. That added shock? <strong>Your elbow takes the hit.<\/strong><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>If you&#8217;re dealing with tennis elbow, try <strong>loosening your string tension by 3\u20135 pounds<\/strong> or switching to a softer string.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>It\u2019s an instant stress reliever for your gear and your tendons.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3 class=\"wp-block-heading\">3. Your Footwork Is Causing Arm Overuse<\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Poor footwork means you&#8217;re constantly late to the ball. And when you&#8217;re late, you muscle your shots.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>That\u2019s where the elbow strain creeps in.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><strong>Good movement = clean timing = less arm tension.<\/strong><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3 class=\"wp-block-heading\">4. You Skip Warm-ups (Especially for Your Wrists)<\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>You\u2019d never sprint full-speed without warming up your legs, but most players jump into hard hitting without so much as a wrist roll.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>You should start every session with <strong>wrist-specific activation drills<\/strong>, such as band flicks, grip pulses, forearm stretches.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>They take 3\u20135 minutes and drastically reduce your injury risk.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><strong>Warming up your wrist = protecting your elbow.<\/strong><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3 class=\"wp-block-heading\">5. You\u2019re Only Doing \u201cFlexion\u201d Exercises<\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>If all your rehab work is focused on curling your wrist (flexion), you\u2019re missing the whole back half of your forearm.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>And guess what? That\u2019s where tennis elbow actually lives.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>You need a <strong>balanced routine<\/strong> that includes wrist extensions, supination, grip strength, and shoulder stability, not just endless curls.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Tennis elbow comes also from <strong>imbalanced use<\/strong>.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Fix these five things, and you\u2019ll not only heal faster, you\u2019ll become a better, more resilient player.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading --><\/p>\n<h2 class=\"wp-block-heading\">How to Keep Tennis Elbow From Coming Back &#8211; for Good<\/h2>\n<p><!-- \/wp:heading --><!-- wp:image {\"width\":\"937px\",\"height\":\"auto\"} --><\/p>\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" style=\"width: 937px; height: auto;\" src=\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXdwXA5oUYQ0GVckhqz-Nh-sScp6Al_2Zy1POVrSFGuWjL_bDWlG_Lwh2KUS0IrP-qQJuII0iX9zyY1ovkcGSYfXLv-TR8jBisDLmQDBmmzijtJts0C5l2CdmsAjRArmj3JDuCQV?key=HEdIdcuY5w_N5p7P5NXRBjHC\" alt=\"\" \/><\/figure>\n<p><!-- \/wp:image --><!-- wp:paragraph --><\/p>\n<p>So you\u2019ve done the rehab, you\u2019re finally pain-free, and you\u2019re back on the court. Feels great, right?<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><strong>This is where most players mess up.<\/strong>\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>They stop doing the work that got them healthy in the first place. And just like that, the pain creeps back.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>If you want to make sure tennis elbow stays in your rearview mirror for good, here\u2019s how to bulletproof your body and game:<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3 class=\"wp-block-heading\">Keep Grip + Wrist Strength High<\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Don\u2019t wait until your elbow flares up to start squeezing a towel or working your extensors. These little muscles <strong>fatigue fast<\/strong> and need consistent training.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:list --><\/p>\n<ul><!-- wp:list-item -->\n<li>Keep doing towel twists and fist squeezes a few times a week.<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li>Add light wrist curls and extensions into your off-court routine.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<p><!-- \/wp:list --><!-- wp:heading {\"level\":3} --><\/p>\n<h3 class=\"wp-block-heading\">\ud83c\udfcb\ufe0f\u200d\u2642\ufe0f Maintain Shoulder Stability<\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Your shoulder is your elbow\u2019s first line of defense.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>When it\u2019s weak or unstable, your elbow takes on way more stress than it\u2019s built for.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>That\u2019s why PlayYourCourt\u2019s training includes <strong>rotator cuff band work<\/strong> and <strong>scapular stability drills<\/strong>.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>You don\u2019t need a gym, just a resistance band and a little consistency.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3 class=\"wp-block-heading\">Use Structured Rest Days<\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>More isn\u2019t always better &#8211; especially with tennis.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Our players follow <strong>deliberate training cycles<\/strong> that build in rest, light hitting, and strength work between high-volume sessions.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>That way, your arm gets time to recover and rebuild without losing momentum.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Think of it like strength training: lift, rest, grow. Same rule applies to your tennis arm.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3 class=\"wp-block-heading\">Reassess Your Gear and Technique<\/h3>\n<p><!-- \/wp:heading --><!-- wp:image {\"width\":\"848px\",\"height\":\"auto\"} --><\/p>\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" style=\"width: 848px; height: auto;\" src=\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXcUaZL7cJNAcS0K8AnFy0ZUtnLH0C9LsAr3xWgUYB8yK37DswLyA_kpaCuWFK_nWDUpVh2n4hC8rDbzS9dj8h5WgiMelw7U1to7JjIkfbY4yqoQSjYG6lrsmk267VSEz1lOrFJl8A?key=HEdIdcuY5w_N5p7P5NXRBjHC\" alt=\"\" \/><\/figure>\n<p><!-- \/wp:image --><!-- wp:paragraph --><\/p>\n<p>Your game evolves and your gear should evolve with it.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:list --><\/p>\n<ul><!-- wp:list-item -->\n<li>Double-check your grip size, string tension, and racquet weight.<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li>Review video of your strokes. What felt \u201cfine\u201d 6 months ago might be putting new strain on your arm today.<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li>Make sure your tension free and not gripping the racquet too hard.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<p><!-- \/wp:list --><!-- wp:heading {\"level\":3} --><\/p>\n<h3 class=\"wp-block-heading\">Focus on Full-Body Movement<\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>If your legs are lazy, your arm works harder. Period.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>When your footwork is clean, your contact point is clean. And when your contact point is clean, your elbow doesn\u2019t have to grind out every shot.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>That\u2019s why we train <strong>the full kinetic chain<\/strong> &#8211; agility, balance, core rotation, shoulder stability.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Tennis is a total-body sport, and your elbow is one piece of the puzzle.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><strong>Bottom line<\/strong>: if you want to stay healthy, don\u2019t wait for pain to remind you. <strong>Stay ahead of it.<\/strong><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>And remember &#8211; injury prevention isn\u2019t a chore. When it\u2019s built into your training, it\u2019s part of getting better.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading --><\/p>\n<h2 class=\"wp-block-heading\">Ready to Heal and Level Up?<\/h2>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Tennis elbow is brutal.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>But the truth is, healing it doesn\u2019t have to mean sitting out or spending thousands on physical therapy sessions that barely understand your sport.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Our <strong>membership is your all-in-one game improvement system<\/strong>, with guided challenges, injury-friendly drills, strength programs, and video coaching baked right into your training.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>From pain-free performance tips to custom rehab-friendly workouts you can actually do on the court, we\u2019ve built a smarter way to get better.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>\ud83d\udc49<a href=\"https:\/\/www.playyourcourt.com\/tennis-community\/\"> <strong>Explore our membership<\/strong><\/a> and start improving today &#8211; your elbow (and your backhand) will thank you.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>This article is for players who want to relieve pain, heal quickly, and prevent tennis elbow from coming back. What Is Tennis Elbow And Why Do You Have It? Tennis elbow, or \u201clateral epicondylitis\u201d is a gnarly little overuse injury that messes with the tendons on the outside of your elbow.\u00a0 Those tendons? They&#8217;re responsible [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":10528,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","jnews-multi-image_gallery":[],"jnews_single_post":{"format":"standard"},"jnews_primary_category":[],"jnews_social_meta":[],"jnews_override_counter":[],"footnotes":""},"categories":[168,110,188],"tags":[],"class_list":["post-10527","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-improve-my-game","category-tennis","category-tennistips"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Heal &amp; Prevent Tennis Elbow (Exercises &amp; Technique)<\/title>\n<meta name=\"description\" content=\"Learn the cause of tennis elbow, heal faster, and prevent future injury with expert rehab tips, physical therapy drills, and technique\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.playyourcourt.com\/news\/heal-and-prevent-tennis-elbow\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Heal &amp; Prevent Tennis Elbow (Exercises &amp; Technique)\" \/>\n<meta property=\"og:description\" content=\"Learn the cause of tennis elbow, heal faster, and prevent future injury with expert rehab tips, physical therapy drills, and technique\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.playyourcourt.com\/news\/heal-and-prevent-tennis-elbow\/\" \/>\n<meta property=\"og:site_name\" content=\"Play Your Court Tennis Tips and Information\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/PlayYourCourt\" \/>\n<meta property=\"article:published_time\" content=\"2025-04-25T20:03:36+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-25T20:06:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.playyourcourt.com\/news\/wp-content\/uploads\/2025\/04\/how-to-avoid-tennis-elbow.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1246\" \/>\n\t<meta property=\"og:image:height\" content=\"702\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Scott Baxter\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@playyourcourt\" \/>\n<meta name=\"twitter:site\" content=\"@playyourcourt\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Scott Baxter\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.playyourcourt.com\/news\/heal-and-prevent-tennis-elbow\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.playyourcourt.com\/news\/heal-and-prevent-tennis-elbow\/\"},\"author\":{\"name\":\"Scott Baxter\",\"@id\":\"https:\/\/www.playyourcourt.com\/news\/#\/schema\/person\/8e9f05e96ac5b7d7a3db9970b86476ab\"},\"headline\":\"How to Heal &amp; 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