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5 Tips to Prevent Elbow Tendonitis, According to a Doctor

February 25, 2026

It’s no surprise that most injuries are easier to avoid than they are to treat. And if you’re a golfer, a tennis player, or just someone who types all day, you should have elbow injuries at the top of your watchlist.

The upside? Because it usually develops gradually, there’s a lot you can do to prevent elbow tendonitis before it starts.

Here are a few tips.

1. Strengthen the right muscles to prevent elbow tendonitis

“Tendons work best when the muscles around them are strong,” says Logan Petit, MD, a sports medicine specialist at the Connecticut Orthopaedic Institute. “A stronger foundation helps take pressure off the tendons and joints, reduces fatigue, and protects against injury.”

Focus on the common extensor and flexor origins — the areas where your wrist-flexing and wrist-extending muscles attach to the elbow. Strengthening these can help prevent elbow tendonitis, especially if you’re active.

Try eccentric exercises, which activate the muscle while lengthening the tendon.

• Wrist curl with slow release (eccentric wrist flexion)
• Reverse wrist curl with slow release (eccentric wrist extension)

> Related: The 6 Best Exercises for Your Rotator Cuff

2. Warm up before activity

Jumping into activity without warming up is like trying to stretch a cold rubber band. Your tendons will be stiff, less elastic and more prone to injury. Do yourself a favor and loosen up first.

“Warm-ups increase circulation and make your tendons more pliable, preparing them for the load ahead,” says Dr. Petit. Even 5 or 10 minutes can help prevent elbow tendonitis.

Before lifting, swinging or typing for hours, try:

• Gentle wrist and forearm stretches
• Arm circles
• Light resistance band exercises

> Related: This Five-Minute Warm-Up Could Boost Your Pickleball or Tennis Game

3. Dear golfers and tennis players: Mix it up

“Repetitive activity is like exposing a tendon to small traumas over and over again,” says Dr. Petit. “Eventually, they build up and lead to inflammation or more serious injury.”

That’s especially true for sports like tennis or golf, which involve frequent elbow motion.

To protect your elbow and prevent tendonitis:

• Cross-train with activities like yoga, swimming or biking.
• Strengthen and stretch your forearms.
• Use proper technique.
• Don’t push through pain.
• Consider a brace or sleeve if needed.

4. Support your tendons from the inside out

“Your overall body health definitely plays a factor in tendon health,” says Dr. Petit.

Here’s how general health helps prevent elbow tendonitis:

• Hydration: Tendons are mostly made out of collagen, which is predominantly water. Staying hydrated helps reduce injury risk.
• Nutrition: A balanced diet supports collagen production and healing.
• Rest: Sleep gives your body time to repair tendons.
• Stress management: If unchecked, stress can raise inflammation throughout the body, which slows healing.
• Movement: Unless you’re actively recovering, daily movement is key. “Staying active and flexible is the best thing for you!” says Dr. Petit.

> Related: 2 Ways to Treat Tennis Elbow at Home

5. Know the warning signs to prevent elbow tendonitis

“Elbow tendonitis doesn’t usually happen overnight,” Dr. Petit says. “Your body will send early signals. Your job is to pay attention.”

Common signs include:

• Aching pain around your elbow joint
• Stiffness after activity
• Weak grip or pain during gripping
• A mild burning sensation in your forearm

If you notice these signs, don’t power through. Take a break, ice the area, use over-the-counter anti-inflammatories if needed, and consider bracing. If your symptoms don’t improve after a week or two, reach out an orthopedic expert.

“We can make sure that you’re on the road to recovery, and in some cases, offer more aggressive treatment options,” says Dr. Petit.

You’ll be back on the court — or course, or keyboard — in no time.