Tennis Elbow. What is it?
An inflammation of the tendon that attaches the muscle to the bone. Microscopic tears occur during use that usually heal as the body recovers. When there is over-use, those tears don’t have time to heal and the tendonitis occurs. Rest and strengthening, along with stretching exercises can aid in the recovery.
One needs to figure out what caused the tendonitis. Was it a lesson or tennis clinic, where you worked on a new stroke, and a hundred backhand volleys? If so, simple rest and an ease back might be all that’s required.
What to do when not playing tennis is “not an option”?
From our perspective we try and rule out issues related to your racquet.
Did you try a new racquet recently, or have you used the same one for years? If you have used the same racquet for a while without issue, then it’s probably not the racquet, but might be string related.
When the racquet was last strung? As strings sit in a racquet, these strings will lose tension, whether the racquet is played with, or not. That loss in tension is also a loss of resiliency. In simple terms resiliency is a string’s ability to return energy from the incoming ball – back to the ball before it leaves the string bed. The ball stays on the strings for 3/1000 second – not much time, so it’s imperative that strings are new. Otherwise, that energy goes into the racquet and up your arm, (as shock) causing tendonitis.
What can you do?
• Restring will most often help. Either use the string you have always used since it didn’t create an issue originally or try a more resilient string that will reduce shock, create more power and reduce stress at the moment of ball impact.
• Lower the tension from where you usually string. A lower tension will reduce shock and give more power meaning that you won’t need to swing as hard. Your elbow will appreciate the relief. As you recover, then slowly raise those tensions on subsequent restringing’s.
• Use a more resilient string? The most efficient and resilient string is Natural Gut (thinner is better than thicker) and no, it’s not “cat gut”. No cats are hurt in the process. Natural Gut is almost two times more resilient than the best synthetics on the market, so energy is returned to the ball with less effort, so your arm isn’t working as hard. Also, Natural gut also absorbs shock twice as well as the best synthetic. Yes, it’s expensive – but so is physical therapy, but using it once or twice to get you over the hump towards recovery might be a worthwhile investment.
• If Natural Gut isn’t an option, a less expensive alternative is a multi-filament synthetic, Try:
Wilson NXT 17 or18g
Tecnifibre Bi Phase 17 or 18g,
Babolat Xcel 17g,
Babolat Origin 17g
• Make your racquet’s grip a 1/16 inch or larger, with a temporary over grip. A new replacement grip can also do wonders, since you don’t need to grip the racquet as tightly, and off centered hits won’t twist the racquet as easily – reducing torsion on the elbow. Generally, the wrong grip size can cause tennis elbow and it’s usually that a smaller grip size causes an issue. Players generally don’t error by buying a racquet with a grip that’s too large. There are replacement grips on the market that also absorb shock using gel cushioning.
• Take time off from match play. Playing matches might force you to be aggressive. Practice allows you to take it easy and focus on your form.
• Take a tennis lesson from a PRO. It’s amazing what a certified teaching professional will see and be able to help you be more efficient. It might be a simple change in technique that will reduce stress and improve your game.
• Restring more often during that tennis elbow period. Fresh strings are more resilient so consider replacing them every 20 – 30 hours to get the most out of a string bed.
1. A full bed of Polyester will only play well for 10 – 15 hours.
2. A hybrid stringing should give you 15 – 20 hours.
3. A synthetic should play well for 20 – 30 hours.
4. Natural Gut will give you 30 plus hours if you are not a string breaker.
• Use new tennis balls when recovering. Dead or old balls cause more shock to the arm at impact, whilst new one’s are more resilient.
• Do not leave your racquet in the garage or trunk of your car. Cold will cause the strings to go dead (even overnight). Same with tennis balls. A cold tennis ball is heavier and more stressful to hit.
• Adding weight to a tennis racquet in the form of lead tape can also help relieve tennis elbow. A heavier racquet is more stable and absorbs shock. Customizing a racquet takes a little time to figure what setup works for you, but it’s something relatively inexpensive in place of buying a new racquet.
• Elbow braces can help – if nothing else to remind you that you are recovering and should take it easy. The best brace must fit comfortably and support the muscle group effectively. Try the Bandit or the Victory Band which seem to offer superior support over the air cast (bubble) style which dampens but isn’t as supportive.
• If all fails – it might be time to consider a new racquet. Racquets will fatigue over time – more through the process of restringing that actual playing. What happens is that the epoxy holding the various graphite laminates together start to fail, and the resulting vibration, so that the racquet isn’t absorbing shock as efficiently. Racquet manufactures believe a racquet will last about five years or so with moderate restringing (3 to 6 times a year) before needing to be replaced.
Buying a new Frame.
Demo first if possible. Even a couple of minutes hitting with a demo can give you a sense of the racquet. We often say that if you don’t “like” the racquet initially, the chances are that it’s not the one for you.
Look for a more flexible racquet. Generally, stiffness can cause an issue – but it is not the sole factor in determining a racquet. Stiffer frames have more power so there is always a tradeoff. Much of it has to do with how fast you swing.
Look to try a slightly heavier racquet. Even a half ounce heavier racquet will prove more efficient at absorbing shock. Try to play with the heaviest racquet you can comfortably swing.
Try a larger head racquet. Larger racquet have better torsional stability, and less racquet twisting can relive elbow discomfort. .
Some racquets are superior at cushioning and shielding from shock.
• Volkl Tennis racquets have a vibrating damping system in the handle.
• Wilson has a wonder new technology in the CLASH series of racquets. They are user friendly and are extremely flexible. The Clash has game changing technologies – the flex of a wooden racquet with modern performance. Wilson also has the Triad racquets (BLX Three and BLX Five) which separates the hoop of the racquet from the handle with a vibration absorbing material which reduces shock at impact.
• Babolat uses a cortex system in the handle of all its racquets. Overall, the Pure Drive and Pure Aero line of frames is somewhat stiff – this cortex makes the frame play with more comfort.
• Head has introduced the Gravity series of racquets, also with cushion and comfort in mind.
• Look for a racquet with a more flex and a little additional weight.
We hope our advice is helpful. Happy playing. Stop by Tennis Junction – our friendly and knowledgeable staff are here to help.