Medical Advice & Treatment for Tennis Players

If you love hitting the court but keep battling aches, you’re not alone. Most players face at least one injury that slows them down. The good news? You don’t always need pills or surgery. Simple changes and easy exercises can keep you swinging longer.

Non‑Medical Ways to Beat Tennis Elbow

Tennis elbow hurts the outside of the elbow and pops up after repetitive strokes. The first step is to rest the arm for a day or two. Give the muscles a break, then start gentle icing – 15 minutes, three times a day – to calm inflammation.

Next, grab a compression sleeve or an elbow strap. It lifts the pressure off the tendon while you play, letting you grip the racquet without extra strain. Many players swear by a simple strap that slides up just below the elbow joint.

Stretching is a must. Hold your arm straight, palm down, and gently pull the back of your hand toward your forearm. Hold for 20 seconds, repeat three times. Follow with a wrist extensor stretch – hand palm up, fingers pointing down, pull gently back.Strengthening comes after pain eases. Use a light 1‑2 kg dumbbell for wrist curls and reverse curls. Do three sets of ten reps, three times a week. This builds the forearm muscles that support the elbow tendon.

Physical therapy can speed things up. A therapist will guide you through mobility drills and teach proper technique so you don’t over‑load the elbow again. If you can’t see a therapist right away, many online videos show the same moves.

General Tips for Staying Injury‑Free

Beyond tennis elbow, keep your whole body in check. Warm up with a quick jog or jump rope, then do dynamic stretches for shoulders, hips, and ankles. A solid warm‑up raises blood flow and reduces sudden strains.

Stay hydrated and fuel up with balanced meals. Muscles need electrolytes and protein to repair after a match. Skipping meals or drinking only sugary drinks can make recovery slower.

Watch your technique. A grip that’s too tight or a swing that’s too far behind your body puts extra stress on joints. Ask a coach for a video review and tweak small details – a slight wrist snap or a smoother footwork pattern can cut injury risk dramatically.

Finally, listen to your body. If a nagging pain lasts more than a few days, pause the intense training and try the RICE method – Rest, Ice, Compression, Elevation. If it doesn’t improve, consider seeing a sports‑medicine doctor for a proper diagnosis.

All these steps don’t require a prescription, just a bit of consistency. By mixing rest, smart stretching, light strengthening, and good on‑court habits, you’ll keep the pain at bay and enjoy the game longer.