Practical guidance for racket specs, strings, grip setup, and exercises that help tennis players manage elbow, wrist, forearm, and shoulder load.
RA
Watch stiffness
22-24kg
Comfort tension
285-305g
Most club frames
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Conditions
Supports
Habits
Tennis Elbow
Golfer's Elbow
Wrist Tendinitis
Shoulder Impingement
Forearm Strain
Tennis Elbow
Lateral epicondylitis
Lateral epicondylitis — pain on the outer elbow caused by overuse of the forearm extensor muscles. Most common racket sport injury. Can be managed effectively with eccentric exercise.
Medical note: these exercises are general guidance only. For diagnosis, persistent pain, or worsening symptoms, consult a qualified sports physiotherapist or doctor before playing.
4 exercises
1
Wrist Extensor Stretch
Hold 30 sec · 3 sets · 3× daily
1
Extend arm straight in front, elbow locked
2
Point fingers DOWN (palm facing away)
3
Use opposite hand to gently press fingers further down
4
Feel the stretch along the top of the forearm
5
Hold, release slowly, repeat
Do NOT pull aggressively — gentle sustained stretch is more effective than force.