Tennis Elbow: Bicep Workout Helpful?

[myservenow]

I am recovering from TE/GE from last season. Since it is winter I am not hitting any and am concentrating on recovery.

I am not on any type of overall workout program, but I do have some dumbbells that I use to do forearm exercises 3 or 4 times a week (as recommended by physical therapist).

Is there any direct benefit to adding some bicep exercises into the forearm workout routine in terms of helping with the tennis elbow? Again, I am not concerned about bicep workout for the sole benefit of the bicep, but am asking if adding a bicep routine will positively impact the tennis elbow problem to reduce risk of future aggravation of the injury.

 

[mikeler]

Try the Theraband flexbar. It works better than any other exercise you can do.

 

[fuzz nation]

I'm no qualified trainer, therapist, or health care professional, so take that into consideration. My unofficial opinion is that a general lifting routine with moderate weights should help to keep you more sound overall and ought to help to protect you from episodes of tennis elbow. Bicep curls shouldn't hurt, but I'd encourage you to try working pretty much all of your general muscle groups while you're at it.

I've historically avoided lots of strains and soreness from tennis when I've kept after a reasonable fitness regimen, including some regular lifting with moderate weights and higher repetitions. A hitting pal of mine recovered from a serious case of TE a couple years back by keeping after a schedule of therapy and exercises. He still keeps to that routine, he's remained healthy, and he has seen no new symptoms since his return.

General fitness takes some stress off of individual joints, but remember that other things contribute to a healthy tennis experience. Susceptible players including yourself should avoid harsh gear, most specifically poly or kevlar strings in stiff racquets. Even with "arm friendly" equipment, you can aggravate an elbow, shoulder, etc. if you use flawed technique on the courts. As you recover, you may consider some instruction to brush up on the good habits you need.

 

[OldButGame]

I'm no qualified trainer, therapist, or health care professional, so take that into consideration. My unofficial opinion is that a general lifting routine with moderate weights should help to keep you more sound overall and ought to help to protect you from episodes of tennis elbow. Bicep curls shouldn't hurt, but I'd encourage you to try working pretty much all of your general muscle groups while you're at it.

I've historically avoided lots of strains and soreness from tennis when I've kept after a reasonable fitness regimen, including some regular lifting with moderate weights and higher repetitions. A hitting pal of mine recovered from a serious case of TE a couple years back by keeping after a schedule of therapy and exercises. He still keeps to that routine, he's remained healthy, and he has seen no new symptoms since his return.

General fitness takes some stress off of individual joints, but remember that other things contribute to a healthy tennis experience. Susceptible players including yourself should avoid harsh gear, most specifically poly or kevlar strings in stiff racquets. Even with "arm friendly" equipment, you can aggravate an elbow, shoulder, etc. if you use flawed technique on the courts. As you recover, you may consider some instruction to brush up on the good habits you need.

Really have to second that^^^^.....Fitness is profound in injury prevention. In addition,...targeted maintenance as in specific physical therapy related work to keep problem areas 'problem free',....is critical.

 

[myservenow]

I do have the green Theraband flexbar but I haven't used to as I should. I will make a point to incorporate it into the routine.

The reason I ask about the bicep is that for the past two seasons, my tennis elbow pain starts out as an acute pain in the lower bicep then once that pain levels off I'm left with tennis/golfer's elbow (both).

Two years ago was first true te/ge long term experience. I rested arm the entire winter with no hitting and did forearm/bicep exercises. Arm felt completely healed and I could hit with no pain. While practicing serves in April before a tournament, I felt the dull aching pain return in my lower bicep and knew I was in trouble. Because the pain ends up staying around in the te/ge locations, I figure there is some connection there.

Following a visit to the ortho, then physical therapy, I routinely ice after each hitting session, wear elbow brace while hitting, play with a Head Pro Tour 280, use Wilson KGut 17 string, string at 53 pounds max, etc. I also played collegiate tennis so I should know how to hit. HOWEVER, I did put the game aside for about 10 years. This summer on vacation I may take a session to have a pro look over my forehand stroke. I have a suspicion my stroke has broken down and is leading to this injury.

Although, of course, the injury has appeared out of the blue while practicing hard serves. Hmmm.

 

[kslick]

I would be in the same boat as I'm not a qualified trainer or therapist. But I do think working the areas (shoulder, triceps, biceps, forearms) and keeping them strong and flexible does go a long way. Everything is tied into one another.

 

[charliefedererer]

If you are interested in overall decreasing the incidence of shoulder, elbow and wrist overuse injuries from tennis, do the whole Thrower's Ten regimen (if your tennis elbow pain has decreased enough to allow it): http://www.asmi.org/SportsMed/throwing/thrower10.html

If you want to decrease the chance of leg, back and abdominal injuries start a Complete, Annual Tennis Weight Training Program: http://www.sport-fitness-advisor.com/tennis-weight-training.html

 

[myservenow]

^^Thanks. This looks like a great plan here. I can't wait to start it.

 

[aceX]

If you want elbows of steel, here is the place to look.

 

[SystemicAnomaly]

(Note: bicep is a false singular form of biceps)

I do not believe that a biceps workout in itself isn't that useful for TE/GE prevention. Biceps exercises should always be combined with triceps exercises to avoid muscle imbalance.

 

[tlm]

Bicep work does help the elbow, it will strengthen your grip+help prevent golfers elbow. The thread noted above elbows of steel is very good.

I had te bad years ago+never want that again. I have used a full forearm workout twice a week ever since+ i definitely believe that this stops the te from coming back.

 

[SystemicAnomaly]

Bicep work does help the elbow, it will strengthen your grip+help prevent golfers elbow. The thread noted above elbows of steel is very good.

I had te bad years ago+never want that again. I have used a full forearm workout twice a week ever since+ i definitely believe that this stops the te from coming back.

Nope. Grip strength, which really isn't all that important, is a function of forearm muscles, not the biceps. The grip should be loose for the most part. Once the racket is set into motion on the forward swing (or upward swing of the serve), the fingers squeeze. I've heard it said that pros employ only about half their grip strength when they squeeze.

The biceps, along with the brachialis, flex the arm. They are employed for lifting or for pulling things toward your body. They are also used for supination when the arm is bent.

GE and TE are overuse injuries of the forearm muscles and tendons.

 

[jbravo]

(Note: bicep is a false singular form of biceps)

I do not believe that a biceps workout in itself isn't that useful for TE/GE prevention. Biceps exercises should always be combined with triceps exercises to avoid muscle imbalance.

I can only attest to what I've eperienced. I've struggled with TE for two years. I've used the Flexbar, ice massage etc. Not until I started a workout regiment that included bicep and Tricep curls/extensions that I found relief in my elbow. I do hammer curls, traditional curls, machine curls for biceps and for triceps I do machine extensions, dumbell extensions, cable triceps pushdowns. I work my shoulder, back and core as well. I'm sure there will be people who say these excercises shouldn't work but they did for me.

 

[maverick66]

I can only attest to what I've eperienced. I've struggled with TE for two years. I've used the Flexbar, ice massage etc. Not until I started a workout regiment that included bicep and Tricep curls/extensions that I found relief in my elbow. I do hammer curls, traditional curls, machine curls for biceps and for triceps I do machine extensions, dumbell extensions, cable triceps pushdowns. I work my shoulder, back and core as well. I'm sure there will be people who say these excercises shouldn't work but they did for me.

You shouldnt be shocked by what you did. Getting yourself stronger is a great way to prevent injury. Anyone who argues otherwise is either lazy or stupid. I am not a fan of traditional bicep movements as I love pull ups but if your arms are lagging then go ahead and strengthen them.

 

[tlm]

Nope. Grip strength, which really isn't all that important, is a function of forearm muscles, not the biceps. The grip should be loose for the most part. Once the racket is set into motion on the forward swing (or upward swing of the serve), the fingers squeeze. I've heard it said that pros employ only about half their grip strength when they squeeze.

The biceps, along with the brachialis, flex the arm. They are employed for lifting or for pulling things toward your body. They are also used for supination when the arm is bent.

GE and TE are overuse injuries of the forearm muscles and tendons.

I know that te+ge are overuse injurys, but the stronger your muscles are the longer they last. By working out you build up endurance in the muscles which helps prevent overuse injurys. Just because you increase your grip strength does not mean that you are going to grip the racket tighter.

Have you ever had te? I had a severe case of it but with weight training i have prevented it from coming back. Once you have te then it is almost impossible to work out, it is to late then. Please do not discourage anyone from weight training. It is the key to preventing injurys.