Tennis Elbow – causes, symptoms, prevention and treatment

Tennis Elbow – causes, symptoms, prevention and treatment

Tennis elbow, medically known as lateral epicondylitis, is a common condition that affects not just tennis players but also individuals who engage in repetitive arm and wrist movements. Whether you’re an athlete, office worker, or DIY enthusiast, tennis elbow can be a painful and frustrating condition. Fortunately, Pilates offers a holistic approach to both preventing and recovering from this injury. Let’s look at the causes, symptoms, and how Pilates can help.

What is Tennis Elbow?

Tennis elbow is a repetitive strain injury (RSI) caused by inflammation or microtears in the tendons connecting the forearm muscles to the outer elbow. It usually occurs due to overuse of the forearm muscles and tendons, particularly from repetitive gripping, twisting, or lifting actions.

Common Causes of Tennis Elbow

While tennis players are prone to this condition due to the repetitive nature of swinging a racket, several other activities can lead to tennis elbow, including:

• Manual labour: Jobs involving repeated use of tools (e.g., carpentry, plumbing).
• Office work: Repetitive typing or excessive mouse use.
• Hobbies: Activities such as gardening, painting, or knitting that require repetitive arm movements.
• Weightlifting: Incorrect form or overworking the forearms can also contribute to tennis elbow.

The key cause is repetitive strain on the tendons in the elbow, particularly when forearm muscles are overused without proper rest or technique.

Symptoms of Tennis Elbow

Tennis elbow typically starts as mild discomfort but can worsen if untreated. Common symptoms include:

• Pain and tenderness on the outer part of the elbow.
• Weakness in the forearm, making tasks like lifting objects or shaking hands difficult.
• Difficulty with movements such as turning a door handle or holding a cup.
• Increased pain when engaging in repetitive activities, such as typing or using tools.

How Pilates Can Help in Prevention and Recovery

Pilates focuses on core strength, posture, and muscle balance, making it highly effective for both preventing and rehabilitating tennis elbow. Here’s how Pilates can help:

1. Improving Posture and Alignment

Poor posture, especially during desk work or repetitive activities, can place undue strain on the arms and wrists, increasing the risk of tennis elbow. Pilates emphasises proper spinal and shoulder alignment, helping to reduce unnecessary tension in the arms. Strengthening the upper back and shoulder muscles also helps prevent overuse of the forearm muscles.

2. Strengthening Supporting Muscles

Pilates builds strength in the core, shoulders, and upper body, which helps to distribute the workload more evenly across the body. This prevents forearm muscles from overcompensating and becoming overworked, reducing the risk of strain and injury.

3. Enhancing Flexibility and Mobility

Tightness in the muscles can contribute to repetitive strain injuries. Pilates incorporates stretches and movements that increase flexibility and mobility in the forearms, wrists, and shoulders, preventing stiffness and improving overall range of motion. This helps the body move more efficiently and reduces the chances of tendon overuse.

4. Promoting Balanced Muscle Engagement

Imbalances between overused and underused muscles are a common cause of injuries like tennis elbow. Pilates promotes balanced muscle engagement across the entire body, encouraging the even use of muscles and reducing strain on specific areas, such as the forearms.

5. Gentle, Low-Impact Rehabilitation

For those already suffering from tennis elbow, Pilates provides a gentle, low-impact method for rebuilding strength without exacerbating the injury. The slow, controlled nature of Pilates allows for safe rehabilitation while strengthening the core and upper body. Exercises can be tailored to suit individual recovery stages, with progressions as the elbow heals.

If you’re experiencing tennis elbow or looking to prevent it, incorporating Pilates into your routine is a great way to stay strong and pain-free. At Pilates Connection, our experienced instructors can guide you through a tailored exercise program to aid your recovery and protect against future injuries.