One of the predisposing factors in tendinitis/tendinosis are weak muscles and/or muscle imbalances. In both tennis and golf, when weak muscles are combined with overuse and/or abuse, tendinitis/tendinosis may occur. For example, backhand shots in tennis and poor mechanics in golf can inflame the tendons at the elbow. Before beginning physical activity, make sure you stretch and warm up the muscles before beginning and take time to cool off afterwards.

Recommended Exercises

Wrist Curls

Start: Holding a 3-5 pound dumbbell in your hand, place your elbow at your side with your forearm facing up.(90-degree angle)

Exercise: Slowly curl your wrist upward flexing your forearm muscle. Return to the start position. Repeat.

Reps: Do as many as you can up to 10 repetitions for beginner, 15 for intermediate and 20 for advanced level. Do not lift your forearm as you curl your wrist.

Sets: switch and repeat. One set for each arm. Progress as able to 3 sets and increase weight in small increments.

Arm Rotation

Start: Standing or sitting, hold a 2-pound- or 3-pound-weight in front of you with your elbow bent at a 90-degree angle and your palm up.

Exercise: Slowly roll your forearm to a palm-down position, then return to the starting position.

Reps: Do as many as you can up to 10 repetitions for beginner, 15 for intermediate and 20 for advanced level. Do not lift your forearm as you curl your wrist.

Sets: switch and repeat. One set for each arm. Progress as able to 3 sets and increase weight in small increments.

You should always seek prompt medical care for any specific health issue and consult a physician before starting a fitness regiment.

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