Managing Wrist Tendonitis: Tips for Tennis Players Over 40

For tennis players over 40, one of the most common injuries we face is wrist tendinitis. This injury can be frustrating, but with the right approach, it's possible to manage and even overcome it. In this blog, I’ll explore some strategies that worked for me and may also be helpful for other tennis players over 40.

First, what is wrist tendinitis? Wrist tendinitis is inflammation or irritation of the tendons in the wrist. In tennis players, it often occurs due to repetitive wrist movements, improper technique, or overuse. Symptoms of wrist tendinitis may include pain, swelling, stiffness, and weakness in the wrist area.

Below are several tips that worked for me in managing wrist tendinitis. Hopefully it will help you too!

Rest and Recovery: The first step in managing wrist tendinitis is to allow the wrist to rest and give it time to heal. This means taking a break from tennis and avoiding activities that exacerbate the pain. Adequate rest gives the inflamed tendons time to heal and prevents further damage. I was playing 3-5x per week when I developed tendinitis in my wrist. I reduced my play to 2-3x per week and incorporated ample rest and recovery between tennis outings.  This helped immensely!

Ice, Ice, Ice: Applying ice can help reduce inflammation and alleviate pain. Wrap an ice pack in a thin towel and apply it to the wrist for 15-20 minutes. I iced my wrist immediately after I played tennis and a few additional times throughout the week between tennis outings.

Stretching and Strengthening Exercises: Once the wrist pain is manageable, gentle stretching and strengthening exercises for the wrist can help improve flexibility and stability. There are many great examples of wrist stretches and wrist strengthening exercises you can find online from credible sources, but you should also seek expertise from a healthcare professional for exercises that are appropriate for you. 

Adjusting your grip and string tension: Evaluate your racquet grip size and string tension. A grip that is too small or too large can put strain on the wrist, while string tension that is too high may increase impact shock. Experiment with different setups to find what feels most comfortable and supportive for your wrist. I discovered my grip was too big and I decreased the size from 4 1/2” to 4 3/8” which helped me.

Pain Management: There are many wrist braces and tapes available to help alleviate the wrist pain.  I preferred athletic tape (click on the image below to learn more) because wrist braces were too intrusive for me. If wrist pain persists, consult a healthcare professional for further evaluation and treatment options. They may recommend medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs), or other interventions such as corticosteroid injections or physical therapy modalities.

Managing wrist tendinitis can be a nuisance for tennis players over 40, but it doesn't have to mean the end of your playing days. By following these tips, I hope you may also be able to manage your wrist tendinitis and continue enjoying the sport for years to come. Remember to seek professional guidance as needed to support your wrist health and overall well-being on and off the court.

The information contained in this blog is based on the writer's knowledge and experiences. Please seek the appropriate expert advice where appropriate.