- Improve Technique
- Racquet head (lower string tension and smaller racquet heads)
- Grip size on the racquet-not too big or too small
- Loosen your grip on the racquet while swinging
- Strengthen your core muscles
What is it? Tennis Elbow is caused by very small tears in a muscle in your forearm generally from repeated stress (ex. playing tennis). It can make gripping activities painful and it might be uncomfortable to turn the palm of your hand up and down.
The tennis serve is the most important stroke in the game because it is your chance to score a point without having to hit the ball a second time. Your tennis serve begins with your feet, the power comes from your legs, hips and core muscles, then you swing your arm. If you use your body to perform the twisting motion it will put less stress on your elbow and shoulder.
Some basic exercises to do to improve your tennis serve are heel raises, squats, standing on one leg and kicking the other leg out to the front, side and back, Russian twists on an exercise ball, shoulder rows with an exercise band, bicep curls and small tosses against the wall with a ball. These exercises are good to do twice a day.
If pain continues, contact your local physical therapist for more guidance. Depending on your insurance company you can see a physical therapist without a physician’s referral for 10 visits or 30 days, whichever comes first.