Never thought it would happen to me: tennis elbow

[Tmano]

go for the green and blue flexbar, get some dumbbells and ketbells, and be assertive in the rehab. already a good signal you can do push ups with no pain...

I have everything you listed besides the flexbar, i actually have a sort of flexbar that works well. I have been alwasy able to do push up but not done much just to be safe but when it is time to hold the racquet tight it bothers me! So weird this TE

 

[Tmano]

As someone who does a lot of push ups and has had TE, highly recommend buying the perfect push up device off amazon, takes the strain off the tendons.

I don't do many, in the beginning i did but then i stopped just to be safe, but thanks PKorda!!!

 

[PKorda]

I have everything you listed besides the flexbar, i actually have a sort of flexbar that works well. I have been alwasy able to do push up but not done much just to be safe but when it is time to hold the racquet tight it bothers me! So weird this TE

Get the flexbar

 

[Tmano]

I just got the green theraband flexbar! I hope it works with me too!

 

[Tmano]

Assuming you had TE, what kind of warm up exercises do you do before starting playing?

 

[fullgarage]

Assuming you had TE, what kind of warm up exercises do you do before starting playing?

Personally i use the blue flexbar - i do 2 series of 15 reps of 4 different exercises, it takes like 10mn max (plus usually 20 / 30 mn of biking to come to the club)

 

[Tmano]

Personally i use the blue flexbar - i do 2 series of 15 reps of 4 different exercises, it takes like 10mn max (plus usually 20 / 30 mn of biking to come to the club)

Hi, thank you!!!
I know only two, i guess the most known exercises the extension wrist forward and backwards. Are there anymore? i googled it but i could not find any for TE only

 

[Artanis]

Ice only works initially when there's inflammation, but it prevents healing thereafter. Cortisone shots just mask the pain for a couple months.

I tried prp, cortisone, PT (everything but surgery, which is what the orthopedic surgeon was suggesting), while playing lefty over a year w my sons. Luckily, they were young so it was still competitive.

Any impact hurt. Hammering, etc. One handed backhands, in particular.

Ultimately, you need to break up the scar tissue, which is causing the pain.

Look up fascial manipulation. Basically, deep tissue massage for multiple consecutive days. I dug in the top of my elbow w my thumb for an hour or two per day for about 5 days. Immediate relief. Heard this from a guy who couldn't even hold a glass of water. Did this a few days and was good. He heard this advice from a former stuntman, haha. Corroborated by someone who has posted on the internet quite a bit about tennis elbow, if you research TE.

Started by hitting 2hbh, then eventually back to OHBH. Flexible racquets (I only use RA <60), natural gut (I use a hybrid), low tension. Now I can swing out as hard as I need to keep up w my older teen as he progresses. We recently beat a former D1 (30-something) and his partner in straight sets.

Recovery is possible. Good luck.

Can you please detail if the PRP injection does significantly improves recovery?
Thanks!

 

[fullgarage]

Hi, thank you!!!
I know only two, i guess the most known exercises the extension wrist forward and backwards. Are there anymore? i googled it but i could not find any for TE only

on top of the one every one does, I do these ones

and this one https://www.performancehealthacademy.com/thera-band-flexbar-wrist-extension-inline.html

Google theraband flexbar exercises, you'll find a bunch of variations your can do

 

[fullgarage]

Can you please detail if the PRP injection does significantly improves recovery?
Thanks!

I had a PRP shot end Jan, they inject it directly in the tendon, this is not a magic wand, but i'm almost 100% recovered seven months after (i would say 95%), can play 1 or 2h training full speed, not yet tried to play a 3 set match full speed.

Daily rehab (20 to 30mn) is a must to recover. I've changed my racket to use a clash 100 v2 (RA much lower) and use multi sting at a low tension. At least PRP does not seem to have any detrimental impact (but won't shorten that much the recovery process ???)

 

[Artanis]

I had a PRP shot end Jan, they inject it directly in the tendon, this is not a magic wand, but i'm almost 100% recovered seven months after (i would say 95%), can play 1 or 2h training full speed, not yet tried to play a 3 set match full speed.

Daily rehab (20 to 30mn) is a must to recover. I've changed my racket to use a clash 100 v2 (RA much lower) and use multi sting at a low tension. At least PRP does not seem to have any detrimental impact (but won't shorten that much the recovery process ???)

Thanks for the reply.
I think if with PRP is taking 8 months to recover and without you need 10, definitively doesn't worth the trouble...

 

[Tmano]

on top of the one every one does, I do these ones

and this one https://www.performancehealthacademy.com/thera-band-flexbar-wrist-extension-inline.html

Google theraband flexbar exercises, you'll find a bunch of variations your can do

Thank you for the video!
I actually never done them and never thought it should be part of the rehab exercises because PT did not mentioned it. I'm starting doing them, im sure they won't hurt!

 

[fullgarage]

Thanks for the reply.
I think if with PRP is taking 8 months to recover and without you need 10, definitively doesn't worth the trouble...

well, maybe i makes wonder for some other people !

 

[Tmano]

A little update.
So yesterday for the first time i went out after 5 months to hit against the wall for 45 minutes and it went fine. I restrung the DR with isospeed professional at 46 and it felt good and soft. So i warmed up a bit with some weight and the theraband then started to hit lightly then slowly increasing peace. No Pain or any discomfort although the TE is not gone, however i did not try the slice since it could be the one that would give me some pain. I served a handful of balls and even there all good. Today, the day after i hit. which i was kind of afraid to feel some pain, or at least to feel my elbow more sore is going great. it feels like i did not play at all......so there is hope or light at the end of the tunnel...i can see it!
However, i need to switch racquet. When i hit some balls close to the frame i could feel the vibration which i never felt before the injury.

 

[PKorda]

progress slowly, softest string you can find at low tension until you're sure it's better, wall hitting is perfect for ramping up. continue to use theraband daily.

 

[fullgarage]

A little update.
So yesterday for the first time i went out after 5 months to hit against the wall for 45 minutes and it went fine. I restrung the DR with isospeed professional at 46 and it felt good and soft. So i warmed up a bit with some weight and the theraband then started to hit lightly then slowly increasing peace. No Pain or any discomfort although the TE is not gone, however i did not try the slice since it could be the one that would give me some pain. I served a handful of balls and even there all good. Today, the day after i hit. which i was kind of afraid to feel some pain, or at least to feel my elbow more sore is going great. it feels like i did not play at all......so there is hope or light at the end of the tunnel...i can see it!
However, i need to switch racquet. When i hit some balls close to the frame i could feel the vibration which i never felt before the injury.

I'm using a clash 100 v2, with multi stringed at 46 / 47 lbs. Makes wonders. Easy and soft to play. Go slow at first, 30mn, 45mn max hitting the wall. Then reintroduce hitting with partners, not too hard, not too long

A bit more than 7 months after my PRP shot, more than a year after the initial flareup, i can play almost totally pain free, i've played two sets 8 days ago, did two sessions of wakeboarding saturday and sunday, and played again for 1h40 yesterday (40 mns of practices and 1h of match play). No specific pain today. But i keep doing 20 / 30mn of rehab daily (flexbar, dumbbells, kettlebells...), it has became a daily higiene.

Note: i've slighlty changed the way i play, trying to avoid as much as possible 1HBH slice (even on serve returns).

 

[Tmano]

progress slowly, softest string you can find at low tension until you're sure it's better, wall hitting is perfect for ramping up. continue to use theraband daily.

Right, i'm very taking it slow although at time when hitting the wall i catch myself hitting harder than i should have been....pushed the reset bottom

 

[Tmano]

I'm using a clash 100 v2, with multi stringed at 46 / 47 lbs. Makes wonders. Easy and soft to play. Go slow at first, 30mn, 45mn max hitting the wall. Then reintroduce hitting with partners, not too hard, not too long

A bit more than 7 months after my PRP shot, more than a year after the initial flareup, i can play almost totally pain free, i've played two sets 8 days ago, did two sessions of wakeboarding saturday and sunday, and played again for 1h40 yesterday (40 mns of practices and 1h of match play). No specific pain today. But i keep doing 20 / 30mn of rehab daily (flexbar, dumbbells, kettlebells...), it has became a daily higiene.

Note: i've slighlty changed the way i play, trying to avoid as much as possible 1HBH slice (even on serve returns).

I'm glad you seem to be fully completely TE Free! I know this kind of injury leave a scar and so we do as much as we can to avoid it! Keep it up!!!

I have a few racquets i'm looking at:
The gravity MP RA is 59 the speed MP Auxetic RA is 62 and the boom MP which everyone says it is great for people with TE issue has the RA is 64 and the yonex vcore RA is 62 and vcore pro RA from 60-61.......sooooo many!!!
I m thinking of the gravity and the speed mp and the Vcore full multi....also he prince phantom 97X but i'm not a fan of such thin beam...... any consideration?

 

[fullgarage]

I'm glad you seem to be fully completely TE Free! I know this kind of injury leave a scar and so we do as much as we can to avoid it! Keep it up!!!

I have a few racquets i'm looking at:
The gravity MP RA is 59 the speed MP Auxetic RA is 62 and the boom MP which everyone says it is great for people with TE issue has the RA is 64 and the yonex vcore RA is 62 and vcore pro RA from 60-61.......sooooo many!!!
I m thinking of the gravity and the speed mp and the Vcore full multi....also he prince phantom 97X but i'm not a fan of such thin beam...... any consideration?

You could test as well Pro Kennex stuffs, and Wilson Cash (mine as a RA of 56 i think, find it quite soft on the elbow)

 

[Jst21121]

Well today was the day I played a full set at 100%.

Aside from being rusty, I pretty much had zero problems. Could hit a decent first serve, second serve, etc.

100% recovered.

Looking back at the process:

1 month of no working out with hand
2-3 month of PT exercises and no working out
3-6 month back to gym workout but no tennis

6 months later arm is healed and back to tennis.

Some signs I missed about tennis elbow (looking back) were

1) Sometime around Nov-Dec I would occasionally wake up with a throb in my elbow and I figured that it was just due to overuse as I played a lot of singles. I ignored it and thought nothing of it

2) The initial onset of full blown tennis elbow came when I went to hit and felt uncomfortable so I took some advil. Played a few sets- and went to sleep.

The next day it was full on tennis elbow and could not play at all.

Long story made short- listen to your body and if you are in your 30-40s slow down and enjoy the game. We are not going to be hitting 100 mph serves at that age and we will not be pro. Maybe in another life or maybe you can raise your kid that way… but as for yourself- preserve your rotator cuff and elbow and enjoy the game. Tennis is a fun sport but at the same time because it’s man against man- the competitive nature of it pushes us to do things that our body can’t handle at older ages.

I don’t plan on playing competitively for the foreseeable future as I got two toddlers to raise and no time to play consistently. But when they are older I will be back on the courts.


Hopefully this post has given some insight to tennis elbow and a realistic timeline of returning to play.

 

[Tmano]

Little updates; actually no updates since the TE has not gotten better even using the flexbar!

 

[Humbi_HTX]

Little updates; actually no updates since the TE has not gotten better even using the flexbar!

Sucks to hear br0. Have you tried heat therapy? Even switching from hot to cold (and vice versa) improve blood flow towards the affected area.

 

[Tmano]

Sucks to hear br0. Have you tried heat therapy? Even switching from hot to cold (and vice versa) improve blood flow towards the affected area.

Thanks
Nope i have not tried it!
It's worth a try for sure! thanks for the idea!!

 

[Humbi_HTX]

Thanks
Nope i have not tried it!
It's worth a try for sure! thanks for the idea!!

This has worked great (for me) doing heat therapy "sessions" while driving to and from work. You can easly find it locally in pharmacy stores and big box stores, or online.

I would wear it plugged in the car while driving to the courts as "warm up" particularly during winter and it helped as long-term fix and aid if any flare ups

https://www.sunbeam.com/pain-relief/general-muscle-pain/goheat-cordless-heating-pad/SAP_2094371.html

 

[Yogeshvara]

The Flexbar is awesome; I got the green one, which I think is middle-of-the-road.

I used red when the pain was still acute when playing.
Green hurt too much. Switched to green when it felt ok.
Now I use blue for strengthening.
Last night was the first time I played without a forearm brace in 6 months! It felt nice to be unencumbered.

 

[Artanis]

I also have TEnd couldn't find a good solution so far.

What is said here though, seems contrary to anything i read.
Is this a clown?

 

[Tmano]

This has worked great (for me) doing heat therapy "sessions" while driving to and from work. You can easly find it locally in pharmacy stores and big box stores, or online.

I would wear it plugged in the car while driving to the courts as "warm up" particularly during winter and it helped as long-term fix and aid if any flare ups

https://www.sunbeam.com/pain-relief/general-muscle-pain/goheat-cordless-heating-pad/SAP_2094371.html

I have too look for one that fits the elbow only.....but there are very few cordless ones

 

[Jst21121]

Well looks like, I came back to soon to fast. Have the first signs of tennis elbow all over again.

Will be giving myself 1-2 months off (just in time for usta league 18+) switching to a pro Kennex racket with multi. No more poly and will give myself a 1-2 day break easing back into tennis.

If that doesn’t work then I’m done for a few years. At least it’s not as bad as it was initially but I know the signs are already here.

 

[dannyslicer]

If that doesn’t work then I’m done for a few years.

A few years?

 

[Tmano]

Well looks like, I came back to soon to fast. Have the first signs of tennis elbow all over again.

Will be giving myself 1-2 months off (just in time for usta league 18+) switching to a pro Kennex racket with multi. No more poly and will give myself a 1-2 day break easing back into tennis.

If that doesn’t work then I’m done for a few years. At least it’s not as bad as it was initially but I know the signs are already here.

hey i'm sorry! I feel your pain! Hopefully it is just a very mild flare up that will go away quickly.
I was reluctant but i had to get a prokennex racquet (black ace 300) before i would have even try hit again.I'm planning to start playing at the end of February. I really think the vibrations are the real issue here for us with the TE, especially if you hit the ball close to the frame, that is the worse. However with the prokennex that issue should be solve so please get a prokennex as well and try if it makes any difference.

 

[Jst21121]

A few years?

Yeah.

I’m ok with that timeline tho. If tennis elbow truly takes 1-2 years to heal then I’ll just find something else to do. A few years for me means I’ll be 40 and ready to play again. Then I can do usta 40+ league and not have to compete against young athletic people. In addition my two kids will be about 4-7 by then and I can play with them. So it’s a win win. Tennis elbow heals, I play with older people that also have their injuries and not some 20 year old kid that can run me to death, and I can play with my kids.

I’ve accepted the fact that I’m old and well my body is starting to have wierd kinks. It is what it is. I get it there are 40-45 year olds here on talk tennis that can beat younger people with ease and playing at the best shape in their life- but me? I’ve accepted the fact that I can’t rebound as well as I used to and that my body is just getting older.

Don’t get me wrong- I love tennis- but I also love not being in pain and being able to brush my teeth without wincing etc.

hey i'm sorry! I feel your pain! Hopefully it is just a very mild flare up that will go away quickly.
I was reluctant but i had to get a prokennex racquet (black ace 300) before i would have even try hit again.I'm planning to start playing at the end of February. I really think the vibrations are the real issue here for us with the TE, especially if you hit the ball close to the frame, that is the worse. However with the prokennex that issue should be solve so please get a prokennex as well and try if it makes any difference.

Ye this is basically my last resort. Kennex with multi. We will see.

 

[Humbi_HTX]

PK's are awesome (I have quite the assortment of them) but it's not magic and IMHO there are also other factors that vary case by case because each of our bodies are not the same and don't have the same history of wear and tear.

I think doing light weights to strengthen the muscles around the tendon help in preventing it from flaring again, stretching exercises help too, massages are great and heat also brings nutrients to the region by promoting blood flow.