Bowling Elbow Support

What factors can trigger tennis elbow?

Repetitive motion: This is the primary trigger. For example, prolonged screwing, using a mouse, typing, or repeatedly wringing towels or lifting heavy objects while doing housework can repeatedly strain the forearm tendons, leading to injury over time.

Improper posture: Swinging a racket during sports (tennis, badminton) or lifting weights at the gym can place additional strain on the tendons, accelerating strain.

Lack of muscle strength: A lack of regular exercise can weaken the forearm muscles. Sudden physical activity or exercise can make it difficult for the tendons to withstand the load, making them more susceptible to injury.

Age: With aging, tendon elasticity and repair capacity decrease, making middle-aged and elderly individuals more at risk.

Other factors: Cold weather that chills the joints, excessive fatigue, or conditions like rheumatoid arthritis and gout can also contribute to tennis elbow.

Elbow Care Guide

Avoid overstrain: For work or exercise that requires repetitive elbow use, it's recommended to rest for 5-10 minutes every 40-50 minutes. When using a computer, keep your upper arms hanging naturally with your elbows flexed at 90 degrees, and avoid leaving your elbows suspended in the air for extended periods. When lifting heavy objects, distribute the weight and don't rely solely on your elbows. Warm up thoroughly before exercise and wear professional elbow pads to enhance joint stability.

Correct your daily posture: Maintaining good posture is crucial-avoid prolonged slouching, as this posture increases nerve tension in the upper limbs and indirectly affects the elbows. Avoid tucking your arms under your body when sleeping. When lying on your back, place a small pillow under your elbows to maintain a natural elbow bend. When using a mobile phone, alternate hands to avoid overloading one side.

Adjust nutrition and lifestyle: ensure adequate high-quality protein (such as fish, eggs, and soy products) to help tendon repair; supplement vitamin C and zinc to promote collagen synthesis; middle-aged and elderly people can appropriately increase calcium and vitamin D intake to protect joints; weight control is also important, maintaining a BMI between 18.5-23.9 can reduce the burden on joints.