Understanding Tennis Elbow: Causes, Recovery, and Gear to Avoid
Tennis elbow is one of the most common overuse injuries in our sport, and ironically, it doesn’t only happen to tennis players. But on court, certain playing habits, equipment choices, and even string tensions can make you more vulnerable. If you’ve ever felt a nagging pain on the outside of your elbow when swinging a racquet, you know how disruptive it can be. Let’s break down what causes it, how to heal, and what gear choices can either help or hurt.
What Is Tennis Elbow?
Tennis elbow (lateral epicondylitis) is essentially microtearing of the tendons that connect your forearm muscles to the outside of your elbow. Over time, repeated stress, like hitting groundstrokes or serves, can inflame these tissues, leading to pain, weakness, and stiffness.
Common Causes on the Court
While it might sound like a single “bad swing” causes tennis elbow, it’s usually a combination of factors:
Overuse: Too many hours on court without enough rest or recovery.
Racket stiffness: Stiff frames (often times, power rackets) transfer more shock into the arm.
Poor stroke mechanics: Late contact, “arming” the ball, or improper topspin technique puts extra strain on the forearm.
Grip issues: A grip that’s too small (or sometimes too large) forces you to over-clutch the racquet.
Strings & tension: Polyester strings strung too tightly can act like a trampoline with no give, punishing your arm.
Healing & Managing Tennis Elbow
The good news is, with the right approach, tennis elbow can heal, and you can get back on court. Here are some of the things you can do to heal:
1. Rest & reduce load: Cut back on play until pain subsides. Don’t power through it.
2. Ice & anti-inflammatories: Ice packs and (if needed) NSAIDs can reduce inflammation.
3. Physical therapy & exercises: Eccentric strengthening of the forearm (like wrist curls with slow lowering) has strong evidence for recovery.
4. Bracing: A counterforce strap can reduce tendon stress during activity.
5. Check mechanics: A coach can spot technique flaws that overload your arm.
6. Gradual return: Once symptoms ease, ramp up hitting slowly—avoid sudden marathon sessions.
Problematic Rackets & Strings
Your equipment can be a hidden culprit. Here’s what to watch out for:
Rackets that are too stiff: Many “power frames” are light and rigid, which means more vibration to your elbow.
Light rackets: Ironically, too little mass means you absorb the shock rather than the racquet.
Head-heavy balance: This amplifies torque on the arm.
Polyester strings: Especially full beds strung tight (50+ lbs). They’re durable and spin-friendly, but brutal on the arm.
High string tension: Less give = more shock.
More arm-friendly alternatives:
A slightly heavier, head-light racquet with good flex (lower stiffness rating, under 65 RA).
Multifilament or natural gut strings strung a bit looser for more cushion.
Hybrid setups (poly in mains, soft string in crosses) at lower tensions if you crave spin but want protection.
Final Thoughts
Tennis elbow is frustrating but manageable. By listening to your body, tweaking your technique, and choosing gear wisely, you can both recover and prevent flare-ups. If pain lingers for weeks, consult a sports medicine doctor or physio, as early intervention can save months of downtime.
The takeaway? Don’t just blame your arm—sometimes your racquet is guilty too. For the latest rackets, visit our page here.
