Tennis Elbow: Prevention

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Prevention

The best way to prevent tennis elbow is to stretch and strengthen your arm muscles so that they are flexible and strong enough for your activities. Try:

• Warm-up exercises for tennis elbow .
• Stretching exercises for tennis elbow .
• Strengthening exercises for tennis elbow .

Other ways to prevent tennis elbow include:

• Staying in good overall physical shape.
• Using the correct techniques and movements during activities.
• Using equipment appropriate for your ability, body size, and body strength.
• Not overusing your arm with repeated movements that can injure your tendon. For example, alternate hands during activities, if possible.
• Strengthening the muscles of your arm, shoulder, and upper back to help take stress off of your elbow.
• Wearing a "counterforce" brace during activities that require grasping or twisting arm movements. A counterforce brace is a strap worn around your forearm just below your elbow. This brace may distribute pressure from muscle use throughout the arm, easing pressure on the tendon. A counterforce brace is not a substitute for rehabilitation exercises, or an excuse to continue "overuse" activities.

If you feel that certain activities at your workplace are causing elbow pain or soreness, talk to your human resources department for information on other ways of doing your job. They can help with changes to equipment or other job assignments.

Consider taking lessons to learn the proper technique for sports, such as tennis and golf, that require grasping and twisting motions in the arm. Have a sports trainer or a person who is familiar with sports equipment check your equipment to make sure it suits your level of ability, body size, and body strength.

In daily routines or hobbies, look for activities that use repeated arm movements that strain your fingers, wrist, or forearm, such as in gardening, cooking, or playing musical instruments. Train yourself to use techniques that won't stress your elbow. For example, when you lift objects, lift with the palm of your hand facing upwards.

Last updated:	February 14, 2007
Author:	Monica Rhodes
Reviewed By:	Martin Gabica, MD - Family Medicine, David Pichora, MD, FRCSC - Orthopedic Surgery
Editors:	Kathleen M. Ariss, MS, Pat Truman, MATC