While the Tennis elbow and its less-famous counterpart (Golfer’s elbow) are mostly associated with Tennis and Golf, they can be caused by other repetitive motions that stress the tendons and muscles in the forearm.
Surfing is an action sport and involves repetitive motions and overuse of the forearm muscles. And that raises the stressful question: can it cause tennis elbow?
Surfing can cause Tennis elbow (lateral epicondylitis) if you don’t take proper care and rest. It’s an overuse injury that affects the forearm tendons. The repetitive motions and overuse when pedaling and popping up can cause tennis elbow among surfers.
However, it’s important to note that all surfers don’t develop tennis elbow, as the risk can differ for each individual. External factors such as age, occupation, activity level, care, and existing medical conditions can increase or decrease the risk of lateral epicondylitis.
Don’t worry just yet, even if you’ve started to develop some pain in your forearm muscles. I’ll tell you everything you need to know, including the methods of prevention and treatment.
Note: To be clear, I’m not an expert on “tennis elbow” among surfers. If your symptoms match those mentioned in this article, I suggest you beeline to your doctor’s office.
How can surfing cause tennis elbow?
Tennis elbow can be identified by pain and inflammation in the tendons attached to the lateral epicondyle. You can feel the pain inside your elbow, which will exacerbate when gripping or lifting objects.
It’s also not limited to just pedaling in surfing. Other motions, such as gripping the surfboard and the force of the waves, can stress the tendons and muscles in the forearm among surfers.
One study published in the Journal of Shoulder and Elbow Surgery found that water sports such as surfing and kayaking can increase the risk of tennis elbow. In the study, the researchers surveyed individuals involved in various water sports. The researchers found that a significant portion of the group reported symptoms of tennis elbow.
To be fair, the link between surfing and tennis elbow has yet to be extensively studied and peer-reviewed. But there’s more than enough circumstantial evidence for surfers to start being aware and take precautions.
One of the main causes of tennis elbow in surfers is the repetitive paddling motion. In surfing, paddling is when you use your arms and shoulders to propel the surfboard through the water. The repetitive paddling puts a lot of stress leading to small tears and inflammation.
Another similar motion specific to surfing is popping up. It’s basically standing up on the surfboard from a prone position.
In addition to paddling and popping up, other factors like the size of the surfboard may contribute to tennis elbow in surfers. Using a surfboard that is too big or too small for your size can put extra stress on the arms and shoulders.
Or if you’re using a poorly maintained or waxed surfboard, it’ll make it much harder for you to control and maneuver.
What are the risk factors for developing tennis elbow?
One of the biggest risk factors is age. Tennis elbow is more common among surfers in their 30s and 50s. Naturally, your tendons become less flexible and more prone to injury as you age.
Occupation is another risk factor for developing lateral epicondylitis. If your job already requires high stress on forearms and repetitive movements, surfing can cause additional stress and bring you closer to the breaking point.
People with rheumatoid arthritis, gout, and diabetes have a higher risk of developing tennis elbow. These conditions can make the tendons more prone to injury and make it harder for them to heal.
A weak grip or poor posture can also increase the risk of developing a tennis elbow as it can lead to overuse of the tendons. It’s also worth noting that previous elbow or arm injuries can increase the risk of developing tennis elbow. This is especially relevant to surfers who may have had previous injuries from falls or accidents while surfing.
As a surfer, you must be aware of these risk factors and take steps to prevent injury. An additional bonus is that these steps will keep you healthy and make a better surfer you.
Maintain proper technique, strengthen the muscles in the forearms, use proper equipment and take regular breaks. Make sure to properly warm up and cool down before and after surfing.
How to prevent tennis elbow in surfers?
Preventing tennis elbow while surfing is important to avoid the pain and discomfort of the condition. Here are a few tips to help prevent tennis elbow from developing:
2. Take breaks: Avoid overuse by taking regular breaks during your surfing sessions. This will give your body a chance to rest and recover and help to prevent injury. A tired body and mind quickly resort to improper techniques for comfort.
3. Strengthen your forearms: Building up the muscles in your forearms can help reduce the tendons’ stress. Consider adding wrist curls and reverse wrist curls to your workout routine.
4. Use the right equipment: The surfboard should be of the right size and shape. Ensure that your surfboard is waxed and properly maintained.
5. Warm up and cool down: Before heading out to surf, take a few minutes to do some light stretching and exercises to warm up your muscles. After you finish surfing, do some stretching to cool down your muscles.
How to cure tennis elbow in surfers?
Several treatment options are available to help alleviate the pain and discomfort caused by tennis elbow.
1. Rest: Proper rest will help reduce inflammation and heal the injury.
2. Ice: Applying ice to the affected area reduces pain and inflammation.
3. Physical therapy: A physical therapist can teach you exercises to help strengthen the muscles and tendons in the affected area.
4. Medication: Over-the-counter pain medication, such as ibuprofen or naproxen, can help to reduce pain and inflammation.
5. Brace: Wearing a brace on the affected arm can help reduce tendons’ stress and provide support.
6. Surgery: In rare cases, surgery may be necessary to repair the damaged tendons.
Of course, you shouldn’t do them on your own. Consult your doctor if you suspect weird pain in your tendons.
What are the best exercises for surfers with tennis elbow?
Proper exercise is an essential part of the prevention and treatment of tennis elbow. It’s important targeting the affected area’s muscles and tendons. Here are some exercises that can be particularly beneficial for surfers with tennis elbow:
1. Wrist extension: Hold a light dumbbell in your hand and sit with your forearm on a table. Slowly lift the weight towards the ceiling, keeping your elbow straight. Lower the weight back down and repeat for 10-15 repetitions.
2. Wrist flexion: Hold a light dumbbell in your hand and sit with your forearm on a table. Slowly lower the weight towards the floor, keeping your elbow straight. Raise the weight back up and repeat for 10-15 repetitions.
3. Shoulder blade squeeze: Sit on a chair with your arms at your sides. Squeeze your shoulder blades together, hold for 3-5 seconds, and then release. Repeat for 10-15 repetitions.
4. Forearm pronation and supination: Hold a light dumbbell in your hand and sit with your elbow on a table. Slowly rotate your forearm, so your palm faces up, then back down again. Repeat for 10-15 repetitions.
5. Reverse wrist curls: Sit with your forearm on a table with a lightweight dumbbell in your hands and palms facing down. Slowly raise the weight towards the ceiling by curling your wrist. Lower the weight back down and repeat for 10-15 repetitions.
6. Eccentric wrist extension: Hold a lightweight dumbbell in your hand and sit with your forearm on a table. Slowly lower the weight towards the floor by extending your wrist, but use your other hand to guide the weight back up. Repeat for 10-15 repetitions.
Do remember that these exercises should be part of a comprehensive treatment plan that includes rest, ice, and proper technique. You cannot cure tennis elbow just by exercising.
Important Note: I’m not your doctor. I haven’t done your physical examination. I don’t know the severity of your condition. Consult with your GP before starting any exercise program. They can help you determine which exercises are best for you and will guide you on how to perform them properly to avoid further injury.
Expert QnA
Q. What are the symptoms of tennis elbow in surfers?
According to WebMD, common symptoms of tennis elbow include pain and tenderness on the outer part of the elbow, weakness in the forearm, and pain when gripping or lifting objects.
Q. How can I prevent tennis elbow while surfing?
In general, surfers can avoid tennis elbow by maintaining proper technique, strengthening the muscles in the forearms, using proper equipment, taking regular breaks, and warming up and cooling down before and after surfing.
Q. Will I have to stop surfing if I develop tennis elbow?
It’s not necessary to stop surfing if you develop tennis elbow. With proper prevention and treatment, you can continue to enjoy your sport without the pain and discomfort of tennis elbow. However, you must ease up on the intensity to allow for a healthy recovery.
