Tennis Elbow Oracle FAQ
TL;DR. Tennis Elbow Oracle runs an evidence-based Heavy Slow Resistance protocol with a 3-second eccentric tempo, calibrated daily from a 0–10 morning stiffness check. Acceptable pain during sets is ≤4/10. Typical recovery arc: 12–16 weeks over 5 stages. Sources cited per page (ICON 2019, Kongsgaard 2009, NICE, AAOS OrthoInfo).
This app and FAQ are educational. Not medical advice. Consult a qualified clinician (GP, physiotherapist, or sports medicine specialist) before starting any rehab program.
What protocol does Tennis Elbow Oracle implement?
Heavy Slow Resistance (HSR) with strict eccentric tempo (3-second lowering), daily traffic-light calibration, and 5-stage progression: Acute Phase → Early Rehab → Conditioning → Strength → Sport-Proofing. Built on the ICON 2019 Consensus, Cook & Purdam continuum model, Kongsgaard HSR study, NICE CKS, and AAOS OrthoInfo.
Where can I see the clinical sources?
Every page cites peer-reviewed or guideline sources in JSON-LD and in the Evidence section on the landing page. Primary: ICON 2019 (BJSM), Cook & Purdam 2009 (BJSM), Kongsgaard 2009 (Scand J Med Sci Sports), NICE Clinical Knowledge Summaries, AAOS OrthoInfo.
How often should I train?
Daily, calibrated. Morning traffic-light check sets dose: green = full session, amber = 10–20% load drop, red = rest. Most users complete 5–6 loaded sessions + 1–2 active-recovery days per week. About 15 minutes per session.
What pain level is acceptable during exercises?
Up to 4/10 during the set on a 0–10 scale. Stop the set if pain exceeds 4/10. Post-session pain that returns to baseline within 24h is fine. A persistent spike >2 points above baseline at 24h = drop next session's load by ~10%.
How does the traffic-light calibration work?
Rate morning stiffness 0–10. App maps: 0–3 green (full session), 4–5 amber (hold load), 6+ red (rest/active recovery). Drives auto-regression on the day's plan and the weekly trend chart.
How long until I'm back on court?
Typical arc: 12–16 weeks. Chronic cases (>6 months baseline pain) take longer. Return-to-play requires pain-free 100% grip, pain-free resisted wrist extension, and one full Sport-Proofing session without flare.
Is this a medical device?
No. Tennis Elbow Oracle is an educational and self-management tool. It does not diagnose, treat, cure, or prevent any disease. Consult a qualified clinician before starting.
What does Pro unlock?
Full 5-stage program, audio-guided eccentric metronome, pain trend chart and weekly insights, auto-regression on red days, equipment auto-swap, weekly clinician PDF export.
Can I share data with my physio?
Yes. Pro users export a weekly clinician PDF: morning stiffness trend, session adherence, per-exercise load progression, pain-flag events.
What equipment do I need?
A scalable dumbbell (1–10 kg), a resistance band, and a chair. Pro's equipment auto-swap remaps exercises to dumbbell, band, kettlebell, or weighted bar.
Does it work for padel and squash players?
Yes. Lateral epicondylitis pathology is identical across racket sports. Sport-Proofing drills (wall volleys, controlled feeds) transfer to padel, squash, badminton, pickleball.
Why a 5-Set tournament instead of weeks?
Calendar weeks don't reflect tendon adaptation. Sets advance on biological signal (3 consecutive pain-free sessions at load), not elapsed time.
Are there ads or trackers?
No third-party ad SDKs. Firebase Analytics for product telemetry only — never resold. No data brokers.
Which platforms?
Android (Google Play) and iOS (App Store, in review). Built with React Native, Expo SDK 55.
How do I delete my account and data?
Settings → Identity → Delete account. Wipes server log + plan state, resets local stores. Tournament resets to Set 1 on next sign-in.
Evidence
- NICE CKS — Tennis elbow. cks.nice.org.uk/topics/tennis-elbow
- AAOS OrthoInfo — Tennis Elbow. orthoinfo.aaos.org
- Scott et al. — ICON 2019 Consensus. BJSM 2020;54:260. bjsm.bmj.com