Understanding Tennis Elbow: Causes, Recovery, and Gear to Avoid
September 29th, 2025 by Carlota
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. A professional sports doctor and physical therapist can help you with the right exercises to do and help you on your recovery.
4. Check mechanics: A tennis coach can spot technique flaws that overload your arm and may be causing inflammation or pain.
5. 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 can amplify torque on the arm.
Polyester strings: Especially full beds strung tight (50+ lbs). They’re durable and spin-friendly but can be brutal on the arm.
High string tension: Less give = more shock. Lower tensions are ideal to prevent injuries.
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, consulting professional doctors and physical therapists, tweaking your technique with the help of a coach, 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. For advice on proper tennis rackets, please don't hesitate to contact us. We are here to help you!
The takeaway? Don’t just blame your arm, sometimes your racquet is guilty too. For the latest rackets, visit our tennis rackets page.
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