Exercises and Tips to Protect and Strengthen The Elbow and Shoulder

As an orthopedic surgeon, I often see tennis players who are dealing with elbow or shoulder pain. They are the types of injuries that keep players off of the court, and unable to play the sport they love. But while these are common injuries, they are also preventable.

Routine To Protect The Elbow

When it comes to preventing tennis elbow, a good warm-up can be a game-changer. Here’s a quick, specific routine you can follow:

→Wrist Circles and Elbow Rotations: Start by extending your arm in front of you and making gentle circles with your wrist, 10 times in each direction. Then do a few slow rotations of your forearm and elbow, like you’re turning a doorknob back and forth.

→Forearm Flexor and Extensor Stretches: Hold your arm out with your palm facing down. Use your other hand to gently press your hand down so your fingers point toward the ground, feeling a stretch in your forearm. Hold for about 15 seconds, then do the opposite by pulling your fingers up to stretch the top of your forearm.

→Light Resistance Exercises: Use a light resistance band or even a small dumbbell to do wrist curls. Rest your forearm on a table, let your hand hang off the edge, and slowly curl your wrist up and down. This strengthens the muscles that support your elbow.

→Dynamic Movements: Finish off with some gentle shadow swings, mimicking your tennis strokes without a ball, to get your entire arm and elbow used to the motion before you hit the court.

Keeping Your Shoulder Healthy: The Importance of Maintaining Internal Rotation

I often see players who lose internal rotation in their shoulder and then end up with significant shoulder and elbow pain. Here’s how you can maintain that internal rotation and keep your shoulder in top shape.

Why Internal Rotation Matters

Internal rotation is your shoulder’s ability to rotate your arm inward toward your body. If you lose this range of motion, your shoulder mechanics get thrown off. This often forces you to drop your elbow slightly during strokes, which can lead to shoulder and elbow pain and additional stress on your joints.

Stretches to Maintain Internal Rotation

→Sleeper Stretch: Lie on your side with your arm extended in front of you and your elbow bent at 90 degrees. Use your other hand to gently press your forearm down toward the surface until you feel a stretch in the back of your shoulder.

→Cross-Body Stretch: Bring your arm across your chest and use your opposite hand to gently pull it closer, helping to maintain that crucial range of motion.

Final Tip

Incorporating these stretches into your routine can keep your shoulder mechanics smooth and preserve your shoulder and elbow. This motion loss usually occurs slowly over time, and most people don’t even notice it until it becomes significant. A little prevention now can make a big difference in your comfort and performance on the court.