Small Changes That Can Save Your Season…
You can have a great serve, a powerful forehand, and solid footwork, but if your elbow starts hurting, even the simplest shot can become uncomfortable.
Elbow pain is something tennis players shouldn’t ignore. Repeated strokes, sudden increases in playing time, poor technique, and equipment that doesn’t suit your game can all contribute to stress around the elbow.
The good news? You can take practical steps to help reduce your risk and keep your game on track.
1. Don’t Skip Your Warm-Up
Heading straight into powerful serves and hard groundstrokes can put unnecessary stress on your arm.
Before playing, spend 5–10 minutes getting your body ready:
- Walk or jog lightly to raise your heart rate.
- Add gentle shoulder, wrist, and arm movements.
- Start rallying at a comfortable pace before increasing intensity.
- Build up gradually to serves and powerful shots.
Your warm-up should prepare your whole body—not just your elbow.
2. Check Your Technique Before Swinging Harder
Repeatedly hitting the ball with poor mechanics can increase the load on your arm.
Pay attention to your grip, contact point, and follow-through. Avoid squeezing the racket too tightly or relying only on your wrist and forearm to generate power.
Instead, work on using your legs, hips, trunk, and shoulder to help produce a smooth, coordinated stroke.
If your elbow keeps hurting during your backhand or forehand, consider asking a qualified tennis coach to review your technique.
3. Make Sure Your Racket Setup Works for You
Your equipment can affect how much impact and vibration your arm experiences.
Consider checking:
- Grip size: A grip that’s too large or too small may encourage excessive gripping.
- String setup: String type and tension can influence racket feel and impact.
- Racket characteristics: Weight, stiffness, and balance may affect comfort.
- Grip condition: Worn or slippery grips can make you squeeze harder.
There isn’t one racket or string tension that’s best for everyone. If elbow discomfort keeps returning, ask a qualified racket technician or tennis professional to help assess your setup.
4. Increase Your Playing Time Gradually
Sometimes the problem isn’t one difficult match—it’s doing too much, too soon.
Adding extra matches, long practice sessions, and repeated serving drills without enough recovery can overload the tissues around your elbow.
Try these habits:
- Increase training volume gradually.
- Avoid suddenly adding lots of high-intensity serves.
- Schedule rest or lighter training days.
- Pay attention to discomfort during and after playing.
- Allow enough recovery between demanding sessions.
Consistency helps you improve, but recovery is part of training too.
5. Build Strength Beyond the Court
A well-rounded strength routine can help prepare your arm and the rest of your body for tennis demands.
Depending on your ability and symptoms, a suitable program may include:
- Forearm and wrist strengthening
- Shoulder and upper-back exercises
- Grip training when appropriate
- Core and lower-body strength work
Start with manageable resistance and controlled movements. If you already have elbow pain, get guidance from a healthcare professional or physical therapist before starting exercises that aggravate it.
6. Don’t Ignore the Early Warning Signs
Mild discomfort can be easy to dismiss, especially when you’re eager to finish a match or prepare for a tournament.
But pain around the outside or inside of the elbow, tenderness, reduced grip strength, or discomfort when hitting certain shots can signal a problem that needs attention.
If pain develops, reduce or stop activities that trigger it rather than repeatedly playing through it. Seek medical advice if the pain persists, worsens, or affects everyday activities. Get prompt care for severe pain, significant swelling, deformity, numbness, or an inability to move your arm normally.
Remember: Prevention isn’t about avoiding hard work. It’s about training smart enough to keep improving.
Your Tennis Challenge This Week.
Before your next session, check three things:
- Did you warm up properly?
- Are you gripping your racket more tightly than necessary?
- Have you given your arm enough time to recover?
Small adjustments can help you build better habits on and off the court.
Play smarter. Train stronger. Stay ready for your next match.
