Making changes to the tennis and golf grip can be beneficial in managing lateral epicondylitis (tennis elbow) and reducing strain on the affected elbow. Here are some recommended grip modifications and how to measure the optimal grip for tennis and golf:
Tennis Grip Modifications:
- Looser Grip: Avoid gripping the tennis racket too tightly. Maintain a relaxed grip to minimize excessive strain on the forearm muscles and tendons.
- Grip Size: Ensure that the grip size of your racket is appropriate for your hand. Using a grip that is too small or too large can increase the risk of developing or worsening lateral elbow pain. Test different grip sizes to find the one that feels comfortable and allows for a more natural grip. Speak with your tennis coach.
- Use an Overgrip: Adding an overgrip to your racket handle can help increase the diameter and provide extra cushioning, reducing the impact on the elbow.
- Two-Handed Backhand: If you play with a one-handed backhand, consider switching to a two-handed backhand. This grip can help distribute the forces more evenly between both arms, reducing the strain on the affected elbow.
Golf Grip Modifications:
- Larger Grips: Consider using golf clubs with larger grips to reduce the strain on the wrist and forearm muscles. A larger grip can help distribute forces more evenly and minimize excessive twisting and bending of the wrist.
- Soft Grips: Opt for softer and more cushioned grips that absorb vibrations and reduce the impact on the elbow.
- Adjust Hand Position: Experiment with different hand positions on the club grip to find the most comfortable and least stressful position for your elbow.
- Seek Professional Guidance: Consult with a golf professional or club fitter who can assess your grip and recommend specific modifications based on your swing mechanics and individual needs.
To measure the optimal grip size for tennis or golf, follow these general guidelines:
Measuring the Optimal Grip:
- Tennis: Hold the racket as you would during a stroke, with your dominant hand in the grip position. Ensure that you can comfortably fit your index finger between your fingertips and the base knuckle of your thumb.
- Golf: Hold the club as you would during a swing, with your dominant hand in the grip position. Check if you can comfortably wrap your fingers around the grip without feeling excessive tension or strain.
It’s important to note that while these grip modifications may provide relief and reduce the strain on the elbow, they should be combined with other treatment approaches, such as appropriate rest, stretching, strengthening exercises, and seeking guidance from a healthcare professional or sports specialist. They can evaluate your specific condition, provide personalized recommendations, and help you find the optimal grip technique for your individual needs.
Please remember that this information is provided as a general guideline, and individual circumstances may vary.