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Proper exercise to prevent Tennis Elbow?

Discussion in 'Injuries' started by Cloudx, Jun 18, 2014.

  1. Cloudx

    Cloudx Regular Member

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    Hi, I've been having recurrent tennis elbow problem since the last 10 years. Most of the time if I played several times in a week. When this happen I'll need to rest for a week or 2 without doing any exercise or lifting heavy stuff.
    I'm using a very light racket 4U but I still suffers from tennis elbow if I do too much of smashes and overhead clears.
    It could be that my techniques are incorrect as I do not have proper badminton training. Most of my techniques are through years of experience and youtube :p I am looking for some coaches to have a look now.
    However I would want to know is there a proper way to train the elbow / arm to strengthen the muscle so that the injury won't happen so often?

    Regards.
     
  2. pchospital

    pchospital Regular Member

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    Believed seek advise from one who "can play well" can help :)

    We personally feel that usually "Tennis Elbow" happened is most prob due to as you yourself also suspect due to techniques are incorrect.

    Then look out for lighter weight rackets instead of just getting "4U" can help too. Which means must use a suitable racket :)

    Lightest racket appears to be 60g and Karakal brand but however this model is not available in Msia :)

    Though light, but one can still smash well (power smash) with it unlike some other "light" rackets:)
     
  3. visor

    visor Regular Member

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    since you know youtube so well, there's tons of stretching exercises on there... ;)
     
  4. Cheung

    Cheung Moderator

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    Firstly, just confirm it is tennis elbow as opposed to golfers elbow.

    Second, look up those stretching exercises

    Third, see a physio to identify posture issues - especially since this is a recurring problem over many years.

    Fourth, look at your equipment. I am not convinced a lighter racquet is the answer

    Fifth, review your technique.
     
  5. visor

    visor Regular Member

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    Sixth, stop playing tennis! :)
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    ie. use a looser grip...
     
  6. Slayer74

    Slayer74 Regular Member

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    . Copy this link in your address bar.
    . http://www.badmintoncentral.com/forums/showthread.php/141948-Tennis-elbow-(Singapore)
    . There are come good read on Tennis Elbow.
    .
    . I am no expert but this is my take on your problem.
    1. You will never fully recover
    2. Your techniques are incorrect
    3. Light racket is not the actual solution.
    4. Strengthen your arms
    . Why I say this because I had tennis elbow and mine was bad to the point I could not even hold the racket for weeks.
     
  7. Cloudx

    Cloudx Regular Member

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    Thanks for the advice. Mine wasn't so bad. Normally only require 1 week of rest and the pain is gone, however it always reoccur which i think due to not enough stretching & strengthening of the arm.
     
  8. Slayer74

    Slayer74 Regular Member

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    I think it's due to not enough recovery from the injury it self. No offense, take a longer break and recover proper. Worst case, ur tendon can snap due to constant damage and ur done for!
     
  9. Slayer74

    Slayer74 Regular Member

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    I saw a stretching exercise on BC which was very very good for TE. It's a guy wearing black T but I can't find the link. That one was a solid TE stretching!
     
  10. Orangie

    Orangie Regular Member

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    From my experience on TE, few things you need to do.
    Stretch the forearm muscles. Follow that youtube example
    Strengthen the forearm muscles by doing curls. More on the upper forearm.
    Strengthen the grip. Hanging from a chinup bar for 1min helps.
    Doing all this above keeps me in the game. So far so good.
     
  11. Slayer74

    Slayer74 Regular Member

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    That is true, I also did similar exercise.
     
  12. R20190

    R20190 Regular Member

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    Have you tried using a slightly larger grip and seeing if that helps?
     
  13. ob3lix

    ob3lix Regular Member

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    went to TCM.. took med.. wear the McDavid Tennis elbow strap when playing.. combine these 2 works for me.. it is also very very very important to stretch the arms before playing..
     
  14. Slayer74

    Slayer74 Regular Member

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  15. TeddyC

    TeddyC Regular Member

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    Point #1. You will nvr fully recover.

    May I know on what grounds did u base the above claim...?
     
  16. Slayer74

    Slayer74 Regular Member

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    As I said. 'I am no expert' and my simple understanding is once you sustain an injury, your never the same physically and mentally.
     
  17. TeddyC

    TeddyC Regular Member

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    The reason for asking is that I sustained TE injury for quite some time before getting back onto the courts.

    Though there's no more pain while playing, if I were to bend my elbow n rub the elbow joint near the bones, I could feel a numb kinda pain...so it hasnt totally gone away
    ( Y.Y)
     
  18. Slayer74

    Slayer74 Regular Member

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    It will always be there and the development of the scar tissue does not help also. You can go for an ops to fix your TE but to date, there is no full prove solution. Chances of a recurrence of TE will always be there, so the best we can do is to have effective prevention strategy. My strategy: Use sports tape and supported by compression sleeve. Overkill? YES. Better safe than sorry.
     
  19. TeddyC

    TeddyC Regular Member

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    Got it, tks!
     
  20. ob3lix

    ob3lix Regular Member

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    i recently went for ultrasound..

    result came back showing some small area with inflammation and also the tendon joining the ball joint a bit off...

    doc suggest me to practice "maintenance" exercise and physio urge me to also strengthen my shoulder muscles..

    as for playing, i kiasu.. use a elbow guard and another "tennis elbow" wrap/guard to apply pressure to the part...
     

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