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If your elbow starts hurting after tennis, you’re probably asking one of two things:
- “Did I do something wrong?”
- “Or is this just part of getting older?”
I asked myself the same thing when a dull ache started showing up after matches. Not sharp pain. Not enough to stop me playing. Just enough to be annoying… and slightly worrying.
The good news is: this kind of elbow pain is extremely common, especially for recreational players — and in many cases, it’s manageable once you understand what’s causing it.
The Most Common Reason Your Elbow Hurts After Tennis
For most players, elbow pain after tennis comes down to overuse and strain, not one bad swing.
Your elbow works hard during tennis:
- gripping the racket
- absorbing impact from the ball
- controlling wrist and forearm movement
- repeating the same motion hundreds of times
If those tissues aren’t used to the load — or aren’t recovering properly — they get irritated.
This is often the early stage of what people call tennis elbow, even if it’s not severe.
Things That Make Elbow Pain More Likely
From experience (and mistakes), these factors matter more than most people realise:
- gripping the racket too tightly
- jumping straight into hard hitting without warming up
- playing more often than your body can recover from
- stiff forearms or shoulders
- ignoring early warning signs
I used to tick several of those boxes without thinking about it.
What Helped Me During Matches (Without “Playing Through Pain”)
When my elbow discomfort started showing up mid-match, I didn’t want to stop playing — but I also didn’t want to make things worse.
One thing that genuinely helped was using a simple tennis elbow support strap during play.
It didn’t magically fix everything, but it:
- reduced strain during longer rallies
- took pressure off the sore area
- reminded me not to death-grip the racket
Most importantly, it helped stop discomfort from building as the match went on.
👉 This is the type of elbow support strap I’ve used:
https://amzn.to/3LxJTKS
Used alongside proper rest and recovery, it made a noticeable difference for me.
Why the Pain Often Feels Worse After Playing
A lot of people notice their elbow hurts after tennis rather than during.
That’s usually because:
- muscles cool down and tighten
- inflammation becomes more noticeable
- adrenaline wears off
This is where a good cooldown matters far more than people think.
A Simple Cooldown That Helped My Elbow Recover Faster
I used to finish playing, stretch for 30 seconds, and head home.
Unsurprisingly… that didn’t help much.
Here’s what I do now instead (takes about 5–8 minutes):
1. Gentle Forearm Stretching
- arm straight, palm down
- gently pull fingers back
- hold for 10–15 seconds
- repeat on both sides
Nothing aggressive — just enough to relax the area.
2. Light Movement (Not Complete Rest)
I avoid immediately sitting still.
- walking
- gentle arm movement
- letting circulation stay active
This helps reduce stiffness later.
3. Soft Tissue Work (Optional but Helpful)
If my forearms feel tight, I’ll spend a minute or two massaging them — nothing painful, just controlled pressure.
Over time, this helped reduce how often the elbow pain returned.
When Elbow Pain Is a Sign to Back Off
It’s worth paying attention if:
- pain lasts several days after playing
- discomfort increases each session
- grip strength feels weaker
- pain starts affecting everyday tasks
That’s your body asking for recovery — not more tennis.
The One Thing I Wish I’d Known Earlier
Elbow pain rarely appears overnight.
It usually starts small, gets ignored, and slowly becomes a bigger problem.
Making small changes early — during matches and after — is far easier than trying to fix a full injury later.
If you want a deeper look at what helped me long-term, including recovery habits and gear changes, you can read this here:
👉 https://playtennispainfree.com/?p=75
Final Thoughts
If your elbow hurts after tennis, you’re not broken — and you’re definitely not alone.
In many cases, understanding why it hurts, reducing strain during play, and improving cooldown habits can make a real difference.
Listen early. Adjust early.
Your elbow will thank you for it.
Quick reminder
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Tennis injury Prevention 
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