Stretch before and after physical exercise, sports, or recreational activities to warm up your muscles.
Do stretching and range-of-motion (ROM) exercises with your fingers and wrist to prevent stiffening of the tendons that affect your elbows. Gently bend, straighten, and rotate your wrist. If you have any pain, stop the exercises.
Use the correct techniques (movements) or positions during activities so that you do not strain your muscles.
Avoid overusing your arm doing repeated movements that can injure your bursa or tendons. In daily routines or hobbies, examine activities in which you make repeated arm movements.
Take lessons to learn the proper technique for sports. Have a trainer or person who is familiar with sports equipment check your equipment to see if it is well suited for your level of ability, body size, and body strength.
If you feel that activities at your workplace are causing pain or soreness from overuse, call your human resources department for information on alternative ways of doing your job or to discuss equipment modifications or other job assignments.