Understanding Tennis Elbow in Tennis Players: The Role of Grip Size, Strings, and Technique
Tennis elbow, medically known as lateral epicondylitis, is a prevalent condition among tennis players, characterised by pain and inflammation around the outer part of the elbow. Despite its name, tennis elbow can affect anyone who engages in repetitive arm and wrist activities. However, tennis players are particularly susceptible due to the repetitive nature of their sport. In this article, we explore the critical factors of grip size, string tension, and playing technique, providing UK readers with practical, evidence-based advice to manage and prevent this painful condition.
The Importance of Grip Size
How Grip Size Affects Tennis Elbow
Grip size plays a significant role in the development and management of tennis elbow. An incorrect grip size can lead to excessive strain on the forearm muscles and tendons, contributing to lateral epicondylitis. A grip that is too small requires more force to hold the racket, while a grip that is too large can prevent proper wrist movement, both of which can exacerbate symptoms.
Determining the Correct Grip Size
To determine the correct grip size, measure the distance from the tip of your ring finger to the middle crease of your palm. In the UK, this measurement is typically in millimetres. Most adult grip sizes range from 100mm to 120mm. It is advisable to try different grip sizes at a local sports shop or consult with a tennis professional to find the most comfortable fit.
Practical Steps to Adjust Grip Size
- Test Different Sizes: Visit a local tennis club or sports retailer to test different grip sizes. Swing the racket to assess comfort and control.
- Use Overgrips: If you need a slight adjustment, use overgrips to increase the grip size incrementally. These are widely available in UK sports stores for around £5-£10.
- Consult a Professional: Seek advice from a tennis coach or physiotherapist to ensure you choose the best grip size for your needs.
The Impact of String Tension
String Tension and Its Effects on the Arm
String tension is another critical factor influencing tennis elbow. Higher string tension can increase ball control but also raises the impact shock transmitted to the arm, potentially aggravating tennis elbow. Conversely, lower tension can reduce shock but may decrease control.
Optimal String Tension for Reducing Elbow Strain
For players dealing with tennis elbow, a lower string tension is often recommended. String tension is measured in pounds; a range of 50-55 pounds is generally considered optimal for reducing shock while maintaining control. Experimenting within this range can help identify the best balance for your playing style.
Adjusting String Tension: Step-by-Step
- Consult a Stringing Specialist: Visit a local tennis club or shop with stringing services. Discuss your symptoms and ask for recommendations on tension adjustments.
- Experiment with Tension: Start with a lower tension within the recommended range and gradually adjust based on comfort and performance.
- Regular Restringing: Strings lose tension over time. Regular restringing every 3-6 months, depending on play frequency, can help maintain optimal tension and performance.
Technique: The Cornerstone of Prevention
Common Technique Errors
Poor technique is a leading cause of tennis elbow. Common errors include improper wrist position, excessive grip pressure, and incorrect swing mechanics. These mistakes can place undue stress on the elbow and exacerbate symptoms.
Improving Technique to Prevent Injury
Improving your technique is a long-term strategy that can significantly reduce the risk of tennis elbow. Consider the following steps:
- Seek Professional Coaching: Investing in lessons with a certified tennis coach can correct technical flaws. Many UK tennis clubs offer coaching services, with sessions typically costing between £30-£50.
- Focus on Wrist Position: Maintain a neutral wrist position during swings to reduce stress on the elbow.
- Relax Your Grip: Avoid holding the racket too tightly. A relaxed grip can reduce tension in the forearm muscles.
- Use Your Whole Body: Engage your whole body in the stroke to distribute the force evenly and reduce strain on the arm.
Common Mistakes and How to Avoid Them
Many players unknowingly make mistakes that can worsen tennis elbow. Here are common pitfalls and how to avoid them:
- Ignoring Pain: Continuing to play through pain can lead to chronic issues. Rest and consult a GP if symptoms persist.
- Inconsistent Equipment Checks: Regularly check and adjust grip size and string tension to ensure they remain suitable.
- Neglecting Technique: Regularly review and refine your technique, even if symptoms improve, to prevent recurrence.
Long-term Strategies and Implementation Guidance
Managing tennis elbow requires a combination of immediate adjustments and long-term strategies. Here are steps to integrate these changes effectively:
- Regular Physiotherapy: Engage with a physiotherapist to develop a tailored exercise programme strengthening the forearm muscles and improving flexibility. The NHS provides physiotherapy services, or private sessions are available for around £40-£60 per session.
- Consistent Monitoring: Regularly review equipment and technique, especially after any changes in playing frequency or intensity.
- Incorporate Rest Periods: Schedule regular rest periods to allow the elbow to recover. This might involve reducing play frequency or intensity.
- Join a Support Group: Connecting with others who have experienced tennis elbow can provide support and share strategies. Many local tennis clubs offer informal support networks.
Conclusion: Key Takeaways
Managing tennis elbow effectively involves a multifaceted approach focusing on grip size, string tension, and technique. By making informed adjustments to equipment and refining playing technique, tennis players can significantly reduce the risk of developing or exacerbating tennis elbow. In the UK, resources such as physiotherapy and professional coaching are readily available to support these changes. Remember, early intervention and consistent monitoring are crucial in preventing long-term complications. Implement these strategies, and enjoy a pain-free tennis experience.