7 Tips for Avoiding Tennis Elbow #simiensports
Summertime brings beautiful weather and lots of fun activities. It can also bring painful sports injuries. One of the most common injuries that people suffer from is “tennis elbow,” or lateral epicondylitis. It is caused by an inflammation of the tendons that connect the forearm muscles on the outside of the elbow. This injury is also known as golf elbow. It is not limited to tennis players or golfers though. It can affect rowers, fishermen, and pool players as well. In non-sports fields it is very common amongst computer users, painters, plumbers and auto workers. Anyone who performs repetitive tasks with their hands and arms is at risk of developing lateral epicondylitis.
They symptoms of tennis elbow include a painful burning on the outer part of the elbow and a weaker grip. If left unchecked, it becomes extremely painful and interferes with activity. There are therapies that can be done to deal with the pain of the tennis elbow after the fact, but the best thing to do is to avoid the injury in the first place. There are a few ways to do this.
1. Light stretching: Before any sort of repetitive exercise or work you should always do some light stretches to get your muscles warmed up and ready. This makes your muscles more flexible and stronger, enabling you to avoid injury. You should also stretch afterwards, to keep the muscles limber and functional. A coach or physical therapist will be able to provide you with appropriate stretches.
2. Sport’s brace: Wear a counterforce brace such as the Simien Sports Elbow Brace. This adjustable brace is worn over the back part of the forearm, near the elbow. The brace redistributes the pressure from movement throughout the arm to avoid overuse. The Simien Sports Elbow Brace comes in a pack of two, and because of its durable neoprene and nylon construction, they will last you a long time. They fit men or women, and they are also useful for preventing or treating elbow hyper extension. Hyper extension is caused when the arm bends backward past the normal range of motion for the elbow, and it is extremely painful.
3. Proper equipment: In any sport it is very important to make sure that you are using equipment that is appropriate and fits properly. For example, tennis elbow can by caused by a racket that is too big, too heavy, or too loosely strung for the user. A professional can help you determine which equipment is the best fit for your size, strength and ability.
4. Strength training: In addition to the sports that you play, try to include exercises that build up strength in your arms, shoulders and upper back. This will distribute the stress of the movement equally throughout your upper body and take pressure off of your elbows.
5. Activity plan: Build up to whatever sport you are participating in. If you have not golfed in a while, don’t do 36 holes. Your muscles need a chance to build up to a strenuous level of activity, and pushing yourself is a certain way to injure yourself.
6. Good form: When you are playing a sport make sure that you know the proper way to hold and use the equipment. Improper swings can cause injury. If you need to, take lessons. Not only will you greatly reduce your chance of injury, you will also improve your game.
7. Ergonomics: To avoid work related injuries, don’t sit at your desk without moving for long stretches of time. Get up, stretch and walk around. Talk to your company’s HR department if your work station is not ergonomically correct. If you work in a physically taxing job, make sure that you wear and properly use all safety equipment. Lift and perform other physical tasks correctly.
So in order to avoid tennis elbow and elbow hyper extension, follow these tips. You may have to break some existing bad habits, but it will definitely help you. Get the proper equipment, learn how to use it well, and don’t overextend yourself. And in each equipment bag you have you should keep a Simien Sports Elbow Brace to keep your elbow stable and healthy.