The best way to prevent tennis elbow is to stretch and strengthen your arm muscles so that they are flexible and strong enough for your activities.
Warm-up exercises for tennis elbow
Stretching exercises for tennis elbow
Strengthening exercises for tennis elbow
Other ways to prevent tennis elbow include:
- Staying in good overall physical shape.
- Using the correct techniques and movements during activities.
- Using equipment appropriate for your ability, body size, and body strength.
- Not overusing your arm with repeated movements that can injure your tendon. For example, alternate hands during activities, if possible.
- Strengthening the muscles of your arm, shoulder, and upper back to help take stress off of your elbow.
- Wearing a counterforce brace during activities that require grasping or twisting arm movements. A counterforce brace is a strap worn around your forearm just below your elbow. This brace may distribute pressure from muscle use throughout the arm, easing pressure on the tendon. The brace is not usually used for prevention. But it may be recommended for someone who is at very high risk for tennis elbow. Talk to your doctor if you are thinking of using one of these braces for prevention. A counterforce brace is not a substitute for rehab exercises or an excuse to continue overuse activities.
If you feel that certain activities at your job are causing elbow pain or soreness, talk to your human resources department for information on other ways of doing your job. They can help with changes to equipment or other job assignments.
Consider taking lessons to learn the proper technique for sports, such as tennis and golf, that require grasping and twisting motions in the arm. Have a sports trainer or a person who is familiar with sports equipment check yours to make sure it suits your level of ability, body size, and body strength.
In daily routines or hobbies, look for activities that use repeated arm movements that strain your fingers, wrist, or forearm, such as in gardening, cooking, or playing musical instruments. Train yourself to use techniques that won't stress your elbow. For example, when you lift objects, lift with the palm of your hand facing upwards.