How to Protect Your Elbow: Exercises to Avoid With Tennis Elbow

Tennis elbow, or lateral epicondylitis, is a painful condition that arises from overuse of the forearm muscles and tendons surrounding the elbow joint. Despite its name, tennis elbow isn't limited to tennis players. Anyone engaged in repetitive arm, elbow, or wrist activities can develop this condition. When managing tennis elbow, avoiding certain exercises is critical to preventing further damage and promoting healing. This article delves into the exercises you should avoid if you have tennis elbow and offers guidance on alternative movements that can help you maintain your fitness without aggravating the injury.

Understanding Tennis Elbow

Tennis elbow is primarily caused by repetitive stress and strain on the extensor muscles and tendons of the forearm. These muscles are responsible for extending the wrist and fingers. Overuse can lead to microtears in the tendon that attaches to the lateral epicondyle, a bony prominence on the outer part of the elbow. This results in pain, tenderness, and sometimes swelling in the affected area.

Common symptoms of tennis elbow include:

• Pain or burning on the outer part of the elbow
• Weak grip strength
• Pain that worsens with forearm activity
• Stiffness in the elbow joint

Treatment typically involves rest, ice, physical therapy, and, in some cases, medications or injections. One of the most important aspects of managing tennis elbow is avoiding exercises that exacerbate the condition.

Exercises to Avoid With Tennis Elbow

1. Wrist Curls

Why to Avoid: Wrist curls, particularly those involving heavy weights or repetitive motion, place significant strain on the extensor muscles and tendons of the forearm. This strain can worsen the microtears that cause tennis elbow and delay the healing process.

Alternatives: Instead of wrist curls, focus on forearm stretches and gentle strengthening exercises that do not involve excessive wrist flexion or extension. Using light resistance bands or performing isometric holds can help maintain muscle strength without overloading the tendons.

2. Reverse Barbell Curls

Why to Avoid: Reverse barbell curls target the brachioradialis muscle in the forearm, but they also place stress on the extensor tendons. The repetitive lifting and lowering of the barbell, particularly with a pronated grip, can aggravate tennis elbow symptoms.

Alternatives: Consider using a neutral grip (palms facing each other) with lighter weights or resistance bands. Hammer curls or forearm pronation/supination exercises with minimal resistance can provide a safer way to work the forearm muscles.

3. Overhead Presses

Why to Avoid: The overhead press involves extending the arms overhead while holding a weight, which requires significant engagement of the elbow and shoulder joints. This movement can exacerbate the strain on the lateral epicondyle, particularly if heavy weights are used or if the technique is improper.

Alternatives: Substitute overhead presses with shoulder exercises that minimize elbow strain, such as lateral raises or front raises with light dumbbells. Focus on maintaining proper form and using lighter weights to avoid overloading the elbow joint.

4. Push-Ups and Bench Presses

Why to Avoid: Both push-ups and bench presses involve a significant amount of elbow extension and flexion. The repetitive motion, especially when performed with heavy resistance, can irritate the tendons affected by tennis elbow. Additionally, improper wrist positioning during these exercises can increase stress on the forearm muscles.

Alternatives: To reduce the strain on the elbow, consider performing push-ups against a wall or on an incline. For the bench press, opt for lighter weights and focus on proper wrist alignment to minimize tendon stress. Resistance band chest presses are also a good alternative.

5. Chin-Ups and Pull-Ups

Why to Avoid: Chin-ups and pull-ups require gripping a bar and pulling the body weight upward, which heavily engages the forearm muscles. The repetitive gripping and pulling motion can exacerbate tennis elbow symptoms, particularly if done with improper form or excessive volume.

Alternatives: Replace chin-ups and pull-ups with lat pulldowns using a neutral grip or a wider grip that reduces the strain on the forearm. Assisted pull-up machines can also help reduce the load on the arms while still engaging the back muscles.

6. Heavy Lifting

Why to Avoid: Lifting heavy weights, especially with poor form, can place undue stress on the elbow joint and the surrounding tendons. Whether it's deadlifting, squatting with a barbell, or performing other compound movements, the strain on the forearm can aggravate tennis elbow.

Alternatives: Focus on bodyweight exercises or use lighter weights with higher repetitions to maintain strength without overloading the tendons. Incorporating lower-body exercises like lunges or leg presses that do not involve the upper body can help maintain overall fitness without stressing the elbow.

7. Typing and Computer Use

Why to Avoid: While not an exercise in the traditional sense, prolonged typing or computer use can exacerbate tennis elbow symptoms. The repetitive motion of typing and the static position of the forearm can increase strain on the extensor tendons.

Alternatives: Take frequent breaks, stretch your forearms, and consider ergonomic adjustments to your workspace. Using a split keyboard, adjusting your chair height, or using a wrist rest can help reduce the strain on your forearm muscles.

8. Racquet Sports

Why to Avoid: It may seem obvious, but continuing to play racquet sports like tennis or squash can significantly worsen tennis elbow. The repetitive motion of swinging a racquet places continuous strain on the extensor tendons, hindering recovery.

Alternatives: During recovery, consider non-impact activities like swimming or cycling that do not require extensive use of the arms. If you must continue playing, consider using a lighter racquet, focusing on proper technique, and reducing the intensity and duration of play.

The Importance of Proper Form and Technique

Regardless of the exercise, maintaining proper form and technique is crucial in preventing and managing tennis elbow. Poor form can exacerbate strain on the elbow joint, leading to worsening symptoms and delayed healing. Consider working with a physical therapist or a knowledgeable trainer to ensure your technique is correct and to learn modifications that can reduce strain on the elbow.

Exercises That Can Help With Tennis Elbow Recovery

While avoiding certain exercises is essential, engaging in movements that promote healing and strengthen the muscles and tendons around the elbow is equally important. Here are some exercises that can aid in the recovery from tennis elbow:

1. Wrist Extensor Stretch

How to Perform: Extend your arm in front of you with your palm facing down. Use your opposite hand to gently pull your fingers back towards your body, feeling a stretch along the top of your forearm. Hold for 15-30 seconds and repeat 3-5 times.

Benefits: This stretch helps relieve tension in the extensor tendons and can improve flexibility in the forearm muscles.

2. Eccentric Wrist Curls

How to Perform: Hold a light dumbbell in your hand with your palm facing down. Slowly lower the weight by extending your wrist, then use your other hand to help lift the weight back to the starting position. Focus on the lowering phase, as this is where the eccentric strengthening occurs.

Benefits: Eccentric exercises are particularly effective for tendon healing, as they help to build strength in the muscle while minimizing strain on the tendon.

3. Isometric Wrist Extension

How to Perform: Place your forearm on a flat surface with your wrist hanging off the edge and your palm facing down. Hold a light weight or resistance band in your hand and try to lift it upwards without actually moving the wrist. Hold the contraction for 5-10 seconds, then relax. Repeat 10-15 times.

Benefits: Isometric exercises help build strength without putting the tendon through a full range of motion, reducing the risk of further irritation.

4. Supination and Pronation with a Resistance Band

How to Perform: Hold a resistance band with both hands, palms facing down. Rotate your forearm so that your palm faces up (supination), then return to the starting position. Next, rotate your forearm so that your palm faces down (pronation). Perform 2-3 sets of 10-15 repetitions.

Benefits: This exercise strengthens the muscles involved in rotating the forearm, helping to stabilize the elbow joint and reduce strain on the tendons.

When to Seek Professional Help

If your tennis elbow symptoms persist despite avoiding aggravating exercises and implementing a proper rehabilitation routine, it may be time to seek professional help. A physical therapist or an orthopedic specialist can provide tailored treatment options, including manual therapy, specific strengthening exercises, and other modalities such as ultrasound or shockwave therapy.

In some cases, if conservative treatments fail, more invasive interventions like corticosteroid injections or even surgery may be considered. However, these options are typically reserved for severe cases that do not respond to other treatments.

Conclusion

Tennis elbow is a common condition that requires careful management to prevent further damage and promote healing. Avoiding exercises that place excessive strain on the extensor tendons is crucial, but maintaining overall fitness is also important. By substituting high-risk exercises with safer alternatives and focusing on proper form, you can continue to stay active while supporting your recovery.

If you’re dealing with tennis elbow, remember that rest, ice, and rehabilitation exercises are your best allies. Consulting with a healthcare professional can provide additional guidance tailored to your specific needs, helping you return to your regular activities without pain.