Ways to Protect Yourself from Tennis and Golfer's Elbow

The most common mistake once tennis and golfer's elbow have resolved is going back to the daily movements that trigger the elbow without changing anything. Even if treatment strengthens the tendon, if the pattern of loading in daily life doesn't change, the complaint often comes back.

Keyboard and mouse use

Typing with the wrist constantly bent upward, or moving the mouse with the wrist rather than gripping it, increases the load on the elbow. A keyboard positioned so the wrist stays in a straight line, and a mouse that supports the palm, noticeably reduce this load.

Tasks requiring grip

In daily movements like turning a screwdriver, wringing a cloth, or carrying a heavy bag, grip strength should be used in short intervals, not continuously. Sustaining the same grip movement uninterrupted for a long time causes fatigue to build up quickly in the tendon.

Sports and training equipment

An overly tight string tension or a thick grip on a tennis racket, or an unsuitable grip on a golf club, are factors that increase the load on the tendon and are often overlooked. Equipment adjustment is as important a precaution as technique.

Warming up and graded loading

Starting straight into an intense activity with a cold forearm catches the elbow unprotected. A short wrist-forearm warm-up and a graded transition to a new activity or increased training volume is a simple but effective step that reduces injury risk.

If the complaint starts again

If pain recurs despite preventive changes, this is usually a sign the tendon hasn't fully healed or the load is still too much. In that case, going back to the assessment described in the tennis elbow and golfer's elbow treatment pages clarifies the source of the recurrence.

Fzt. Aydın Ali makes ergonomic and load adjustments that prevent recurrence a part of the programme when returning to daily life and training after tennis and golfer's elbow, in Bursa Nilüfer.