Tennis Elbow

1. Do you feel pain here?

Tennis elbow, or lateral epicondylitis, typically causes pain on the outside of the elbow. The pain may radiate down the forearm and can be described as a dull ache or a burning sensation.
Tenderness and swelling may also be present around the bony prominence on the outside of the elbow

2. Do these activities cause pain?

Engage in activities that involve gripping, twisting, or lifting motions, especially those that strain the muscles and tendons of the forearm.
If these activities, such as gripping a racquet, using tools, or lifting objects, result in pain or discomfort on the outside of the elbow, it could be indicative of tennis elbow.

3. Does this hurt?

Perform the Cozen's test at home: Extend your arm fully and make a fist. Rotate your forearm and wrist while resisting the motion with your other hand.
If this movement triggers pain on the outside of the elbow, particularly near the bony prominence, it is a common sign of tennis elbow.

Disclaimer

The 3-step process provided here is for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. It does not claim to diagnose or replace a professional assessment. Always consult a qualified healthcare professional for an accurate diagnosis and appropriate treatment plan tailored to your specific condition. If you have any concerns about your health, seek the advice of your physician or a qualified health provider promptly.

Know your Injury

Did you know that before a repetitive-strain-type condition such as Tennis Elbow occurs, your soft tissue (tendons) gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue. When recovering from injuries, or preventing them, it's important to understand the pathological process and how it develops.

ZlaantEdu

Mastering Tennis Elbow: Tips and Tricks with Zlaant

Have you ever felt that persistent discomfort on the outer part of your elbow after a game of tennis or participating in activities that involve repetitive bending of the arm? You're in good company!

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- Description: Use a specialised tool to target the wrist extensors, or hold a lightweight object in your hand, palm down. Slowly lowering the hand for eccentric loading.
- Benefit: Strengthens the extensor muscles of the forearm.
- Reference: Yoon, S. Y., Kim, Y. W., Shin, I. S., Kang, S., Moon, H. I., & Lee, S. C. (2021). The beneficial effects of eccentric exercise in the management of lateral elbow tendinopathy: A systematic review and meta-analysis. Journal of clinical medicine, 10(17), 3968. [Link to Article]
- Description: Manually stretch the extensor muscles of the forearm using a range of techniques. Or use a specialised tool to roll your forearm on, applying pressure to release soft tissue of the forearm.
- Benefit: Improves flexibility and reduces tension in the extensor tendons. Enhances blood flow and reduces muscle tightness.
- Reference: Bisset, L., & Vicenzino, B. (2015). Physiotherapy management of lateral epicondylalgia. Journal of Physiotherapy, 61(4), 174-181. [Link to Article]

- Description: Use a specialised tool to target the forearm muscles with a range of exercises. Alternatively, use a lightweight or band and restrict movement to the wrist to exercise the forearm.
- Benefit: Improve muscle balance around the forearm, using eccentric exercise where possible to load tendons and enhance resilience.
- Reference: Yoon, S. Y., Kim, Y. W., Shin, I. S., Kang, S., Moon, H. I., & Lee, S. C. (2021). The beneficial effects of eccentric exercise in the management of lateral elbow tendinopathy: A systematic review and meta-analysis. Journal of clinical medicine, 10(17), 3968. [Link to Article]
- Description: Incorporate dynamic and static stretching routines for the forearm and elbow. Use a massage tool or ball to roll the forearm on, for soft tissue release.
- Benefit: Enhances flexibility, reduces muscle tightness and improves blood flow.
- Reference: Campos, M. G., Maia, L. B., Mascarenhas, R. O., Lourenço, B. M., Henschke, N., & Oliveira, V. C. (2024). Effectiveness of non-invasive therapies on pain, maximum grip strength, disability, and quality of life for lateral elbow tendinopathy: A systematic review and meta-analysis. Brazilian Journal of Physical Therapy, 100596. [Link to Article]

Products for Tennis Elbow

ZlaantBar - Resistance Flexbar for the Wrist & ElbowR 795.00

Elevate your fitness journey with the ZlaantBar, a meticulously crafted exercise tool designed to enhance your grip strength, forearm function, and upper extremity stability. Wh...

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Sprints for Tennis Elbow

R 50.00

A daily strength and mobility circuit to aid in the recovery and prevention of Tennis Elbow. Our sprints are low-intensity uni-lateral (single-legged) exercise circuits of less than 15 minutes, that address mobility, strength and biomechanical deficiencies associated with Tennis Elbow.

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The Zlaant App

Many products, tools and support systems are available to us when we are fit and healthy but, when injured, we are often 'left out on a limb'. We designed the ZlaantApp to motivate and support the Zlaanter through their injury recovery and prevention journey so that they can perform at their peak!

150+ exercise tutorials
Comprehensive programs
Expert tips and advice
Strava integration
Smart watch integration
Rehab and prehab protocols
Specialist coach channels
Practitioner channels
Sport club and event channels
Community chat rooms
Challenges and rewards
Live classes

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Testimonials

I found it super easy working with the products. The Zorb has helped me relieve tension in my foot. The ZlaantBar is my favourite product because it’s helping me strengthen my elbow, it also took away a weird pain that came up during the season.

Suleiman Hartzenberg

Stormers Rugby Player

Given the position I play, I do a lot of overhead throwing, so the flexbar really helps keep my joints strong along with my usual shoulder rehab, especially my elbows and wrists.

JJ Kotze

Stormers Rugby Player

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