Tennis Elbow finally beginning to heal -what is the best way to get back???

Discussion in 'Health & Fitness' started by jimanuel12, Dec 1, 2009.

  1. jimanuel12

    jimanuel12 Semi-Pro

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    After over 6 months of tennis elbow - my arm is finally beginning to heal but I am still scared of hurting it again.
    It is cold here and will not be able to play until spring time anyway. That will be about 9 or 10 months of no tennis.
    I have always loved to hit the ball as hard as I can, especially on serves.
    What is the best way to get my arm back into shape without re-injurying it?

    your comments are welcome:)
     
    #1
  2. 86golf

    86golf Semi-Pro

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    If you have access to a ball machine, I'd recommend cutting your strings in a + pattern (leave the cut strings in the racquet to keep the weight the same) and set the ball machine to two-line. Take your full strokes like you are trying to hit the ball but focus on timing and footwork. This will help you get back in tennis shape without the impact trauma.

    This same drill is good for kids. They can work on movement, strokes and the get points for every ball that goes through the hoop.

    Good luck, I'm right there with you.
     
    #2
  3. jrod

    jrod Hall of Fame

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    I use the thera-band flexbar to help prevent TE and GE. It's also used to help cure these injuries.

    http://www.thera-band.com/flexbar.html

    There are specific exercises for both TE and GE which can help. I'd also recommend that when you start playing again you have someone assess your technique to make sure you are not doing anything to re-injure yourself. Also, you might want to consider whether your frame and string selection are contributing factors; stiff frames and poly strings can lead to issues.
     
    #3
  4. jimanuel12

    jimanuel12 Semi-Pro

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    thanks

    i bought a pro kennex 5G racket - supposed to be good for the arm.
    i got rid of the wilson hyper hammer - i wish i had never bought the damn thing to begin with.
    i was looking for another back up racket since TW is sold out of the 5G.
    any suggestions????
     
    #4
  5. scotus

    scotus Legend

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    Strings!

    No stiff strings like polys.

    The best will be natural gut, but if this is out of your price range, consider some soft multis.
     
    #5
  6. LuckyR

    LuckyR Legend

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    What he said...
     
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  7. volusiano

    volusiano Hall of Fame

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    My first TE experience was also with a Wilson Hyper Hammer. I've heard of so many people who got TE injuries from that racket, it's not even funny. There ought to be a civil lawsuit against that Wilson Hammer. Or at least a mandate to put a TE warning label on that racket.

    I also got myself a couple of PK 5G sticks to replace the Wilson Hammer. If you can't find another 5G, maybe settle for the 5G Ki. Or I think at least a racket with >12 oz weight, > 6 pts HL, < 65 stiffness.

    Beside natural gut, another thing to help with TE is to consider switching from 1hbh to 2hbh if you're not 2hbh already. And avoid playing too much. I've been TE free for about 4 years now, but lately it's coming back slowly because I started playing too much again. So I'm slowing down and I've just ordered the Thera-Band Flexbar to help exercise my TE arm. And I'm switching from my 1hbh to a 2hbh. I don't think my 1hbh contributed to my new TE (it's mostly due to overuse), but once TE starts to set in, the 1hbh makes it worse. So a combination of switching to 2hbh and playing less often is allowing me to continue to play for now. I'm also hoping the Thera-Band Flexbar and the switch to natural gut (I'm considering it but $ is tight) will help further.
     
    #7
  8. Cindysphinx

    Cindysphinx G.O.A.T.

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    You don't say your level or how long you've been playing, but you might want to take a lesson with a good pro. Ask the pro whether there is anything in your technique that is causing the TE. If there is and you don't fix it, the TE will likely come back.
     
    #8
  9. charliefedererer

    charliefedererer Legend

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    Suggestions:
    1. ^^^ Good technique is key.
    2. Flexible frame > 11oz. with gut or multifilament strings
    3. Do the "thrower's ten": www.asmi.org/SportsMed/media/thrower10.swf Don't negect those wrist curls.
    4. Flexbar blue and handgripper exercises when you take a break from work/reading/TV
    5. Start back slowly with short sessions and no serves and gradually work your way back
     
    #9
  10. tstar

    tstar New User

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    Except for the pushups, that's what my Physical Therapist had me doing after arthroscopic shoulder surgery:)
     
    #10
  11. larry10s

    larry10s Hall of Fame

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    in addition to the physical fitness you should do for your forearm AND shoulder (you havent used that in a while either) hit for 10 minutes 2-5 times every other day. increase 15 then 20 then 30 minutes . go slow only progress if no pain. you could get one of those fluffy balls to gently against onr of the walls in ypur home. talk to your doc first to se if this is ok
     
    #11
  12. jimanuel12

    jimanuel12 Semi-Pro

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    thanks

    thanks for all the advice. i appreciate it.
    i am going to try to get back into tennis this spring, but slow and easy.
    don't want to re-injure the arm again, it has taken too long to get it to heal.
    i think wilson should ban the damn hammer. it is ok for beginners but not a good racket for the 4.0+ players, too light, too head heavy and kills your arm.
    i should have never bought the damn thing.

    thanks again
     
    #12
  13. mikeler

    mikeler G.O.A.T.

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    Plus 1 on the no serves thing. I had my first hit after 3 weeks out yesterday. The only time I felt any twinge of pain was on mishits. Other than that, ground strokes and volleys were pain free. Then I just had to try and hit a few serves. OUCH! It will be another several weeks before I even attempt another serve.
     
    #13
  14. crash1929

    crash1929 Hall of Fame

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    i tweeked my arm by taking the lead tape off my raquet and making the grip smaller. its better but i used a band around my forearm today and played for about 35min. Arm still feels better..... those bands seem to work. i have not used them very much at all...only second time with sore elbow...last time it happened was years ago when i was demoing all these different racquets...

    if my arm is shocked by the change in weight and grip will it eventually adjust? i hope the tenderness does not continue because this set up is cherry.
     
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  15. mikeler

    mikeler G.O.A.T.

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  16. crash1929

    crash1929 Hall of Fame

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    tks this was helpful!
     
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  17. dlk

    dlk Hall of Fame

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    To OP, see my post in "How much heat to treat tennis elbow" thread.
     
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  18. Hominator

    Hominator Hall of Fame

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    Which color flexbar do you recommend? IK see there are many kinds...
     
    #18
  19. larry10s

    larry10s Hall of Fame

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    i had been looking for that chart and couldnt find it . thanks for the reference p.s. i gave you credit and posted it on another thread
     
    Last edited: Dec 11, 2009
    #19
  20. mikeler

    mikeler G.O.A.T.

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    I hit for about a half hour last Sunday. Yesterday, I hit for almost an hour. Today I hit for 15 minutes then played 1 set of doubles. Was a little scared to serve at first, so I hit a few lefty serves in the match. After the first service game, my arm loosened up and I was able to hit a 3/4 paced serve with no issues. So far this plan has worked for me.
     
    #20
  21. dlk

    dlk Hall of Fame

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    Mikler, are you using a brace?
     
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  22. mikeler

    mikeler G.O.A.T.

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    I wear a neoprene sleeve or heating pad on my 20 minute ride to the club to heat up my elbow. Then I'll take that off and put on an air cast before I get on the courts. The air cast really helps to reduce the vibration, I highly recommend it.
     
    #22
  23. dlk

    dlk Hall of Fame

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    How's the aircast work? Does it affect your motion?
     
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  24. mikeler

    mikeler G.O.A.T.

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    The air cast is not restrictive at all if you wear it on your forearm where it is supposed to be used. I put it a little bit closer to my elbow to intentionally restrict me from bending my arm too much.
     
    #24

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