Tennis is a sport that you can enjoy throughout your entire life. From the young age of five all the way through 95, as long as you take care of your body and know your limitations, tennis can be a lifelong passion. However, if you are not careful, your tennis career can be over much too soon due to chronic injuries and lack of preparation. The most common reoccurring injury caused by tennis is tennis elbow. Known in the medical community as lateral epicondylitis, tennis elbow is the inflammation of the muscles in your forearm that attach to your elbow. This inflammation is usually caused by overworking your arm and can be caused by racquet sports, painting, and any repetitive arm exercises. Tennis elbow doesn’t have to be a death sentence for your tennis career, these three exercises can help strengthen your arm and get you back out on the court. If you need extra help or just want to learn more about how to take your tennis game to the next level, come into your local Five Seasons Family Sports Club to meet with one of our expert tennis trainers.
One of the best ways to alleviate muscle strain in your forearm is to actively strengthen those muscles. For this exercise, all you will need is a towel and a flat surface like a table. Sit down at your table and rest your forearm flat on the table with your hand facing upward. Hold a rolled up towel, preferably a hand towel in your hand and squeeze the towel and hold for 10 seconds. Release and repeat this process 10 times and then switch arms and do the same exercise. This exercise is extremely low impact and will help you strengthen your forearm in no time!
We tend to think of our muscles as isolated units that are self-reliant, but the reality is that all of our muscles are interconnected. If you are experiencing pain in your forearm and elbow, the muscles and tendons in your wrist could be affecting the rest of your arm. Wrist extensions can help you easily strengthen your wrists while limiting strain on your joints. For this exercise, you will need a chair and a two-pound dumbbell. Sit in the chair or on a bench and rest your arm on your knee in a 90-degree angle. Face your hand down and hold the dumbbell in your hand. Keeping your palm down, extend your wrist by curling it toward your body. Think of this movement as “revving a motorcycle”. Repeat this motion 10 times per arm.
For this final exercise, all you need is a hand towel. Sit down on a chair or bench and twist the towel as if you were trying to wring out water from the towel. Repeat this exercise 10 times in each direction to fully exercise your wrist extensors and wrist flexors.
By strengthening the muscles around your forearm and elbow, you can actively combat the symptoms of tennis elbow. If tennis elbow or other chronic injuries are holding you back from playing the sport you love, come into your local Five Seasons Family Sports Club today to meet with one of our elite trainers!