General recommendations

• Keep the fitness by doing exercises that stimulate the heart and respiratory rhythms (walking, running, cycling, swimming, etc.).
• Strengthen muscles Wrist extensors and flexors is an essential part of prevention. Consult a physiotherapist, kinesiologist, physical educator or athletic therapist.
• Make warm-up exercises of the whole body before sport or work.
• Take frequent breaks.

Prevention at work

• Choose adapted tools to anatomy. Pay particular attention to the dimensions of the tool handle.
• Operate a task rotation of work.
• Call on the services of a ergonome or an occupational therapist to implement a prevention program. In Quebec, experts from the Commission de la santé et de la sécurité du travail (CSST) can guide employees and employers in this process (see Sites of interest).

Ergonomic tips for working at the computer

• Avoid having broken wrists (bent upwards) when working with the keyboard and with the mouse. Various models ofarmrests ergonomic. Note that wrist rests should be avoided, as they very often result in wrist extension.
• Lean firmly on the back of the chair, the back straight, to prevent the reflex of putting weight on the wrists.
• Use the scroll wheel sparingly on the Souris which are provided. Its repetitive use requires increased effort on the extensor muscles of the forearm.
• If the Souris offers 2 main buttons, configure it so that the most used button is the one on the right (for right-handed people) and use theindex to click. The hand is thus in a more natural position.

Prevention in athletes

It is ideal to use the services of a coach competent to learn safe and effective techniques. He can also teach various exercises to stretch and strengthen the tendons. All the same, here are some avenues for prevention.

For racket sports

• Choose a racquet that matches its size (racquet weight, handle size, etc.) and level of play. Consult a professional.
• An athlete who wants to increase the pace of his training should do so gradually.
• Adjust the tension in the string of the racquet correctly: a string that is too tight increases the stress on the forearm.
• Make sure you develop and maintain good core muscle strength. In some tennis players, the muscles in the upper back are weak and do not provide enough power in the shoulder. To compensate for this weakness, these players more often use strokes that give effect to the ball (cut or brush strokes; slice ou topspin), attributable to wrist movements.
• Adopt a good position to hit the ball. A “late” strike creates additional stress in the elbow, such as hitting the ball while the elbow is bent towards you. This can be the consequence of bad footwork or bad anticipation of the game.
• The ball should touch the racquet as much as possible in the center to reduce vibrations, which are absorbed by the wrist and elbow.
• Avoid playing with wet tennis balls.
• Play against an opponent whose level of play is similar to ours.
• When returning to play from an injury, place a rigid epicondylar band 1 or 2 inches below the elbow. It can help reduce strain on sore tendons, but is not a substitute for treatment.

Golf

• Learning proper playing technique is the best way to prevent epicondylalgia in golfers. Often it is the end of the acceleration movement (which just precedes the impact of the club on the golf ball) that needs to be corrected, as the stress on the elbow is so strong at this point. Consult a sports trainer.