Where it stops.
Before any plan exists, CourtFit asks for a pain score from zero to ten and for red flags. A score of 5 or higher, or any red flag — swelling, numbness or tingling, night pain, recent surgery, or a doctor advising against training — blocks plan generation completely. There is no lighter version and no way past it; the only route on is back to the safety check.
Mid-session the same question splits in two. Pain of 5 to 7 with no red flags offers a mobility detour and keeps your streak. Pain of 8 or above, or any red flag, closes the workout.
What flagging an elbow changes.
Below that threshold, declaring the elbow as a pain area does two things. Movements that provoke it are dropped, and every heavy-gripping exercise is dropped with them — that rule exists for the elbow specifically. Meanwhile light forearm and wrist control work is deliberately kept and moved to the front of the session, where it actually gets done. The same two-sided handling applies to every joint the screen covers — the full set of rules is written out here.
Reporting any pain above zero, in any area, is a separate rule: it removes plyometrics from the week and takes a set off the main work. Those two mechanisms are independent, and a plan can be shaped by one without the other.
The 12 the library holds.
These are the exercises tagged for forearm and grip durability. That is a wider net than the library's forearm and wrist category, which holds 8 exercises: an exercise filed under legs or core can still be one that loads your grip, and the app selects on the tag, not the category. Each line is the app's own sentence about what it does for a tennis player — not a claim about your elbow.
Suitcase carry
Anti-tip core strength stabilizes your trunk during one-handed swings and helps your grip endure.
Farmer carry
Builds the durable grip and posture that keep your racket hand strong late into a match.
Single-arm dumbbell row
Back strength balances all the front-side serving load and powers a strong two-handed backhand pull.
Bottom-up kettlebell carry
Forces the shoulder stabilizers and grip to work together, exactly what a stable serving arm needs.
Wrist extension eccentric
Loads the tendons most stressed on the forehand, building durability against tennis elbow.
Wrist flexion controlled
Balances the forearm so the wrist stays strong and stable through contact on groundstrokes.
Forearm pronation/supination
Strengthens the forearm rotation used for topspin and racket control.
Finger extension band
Balances all the gripping you do by training the opposite muscles, easing elbow strain.
Low-intensity grip squeeze
Builds the grip endurance that keeps your racket control steady through long matches.
Rice bucket open/close
Builds all-around forearm endurance and tendon health to keep the elbow and wrist robust.
Wrist radial/ulnar deviation
Strengthens the wrist in the side-tilting angles it holds through contact on every stroke.
Isometric wrist extension hold
Isometric holds are a gentle way to load and soothe tennis-elbow tendons between harder sessions.
See the whole library — all 84 exercises, grouped by what they train.
The other four the screen covers.
CourtFit's pain screen asks about five areas, and each one changes the week differently. These are the other four.
Read next
Straight answers.
Can I train with tennis elbow?
CourtFit cannot answer that for you — it cannot examine an elbow and does not try to. What it does is refuse to build a plan when you report pain of 5 or higher out of ten, or any of its red flags: swelling, numbness or tingling, night pain, recent surgery, or a doctor telling you not to train. In those cases it shows a referral message instead of a lighter week.
What changes in the plan when I flag my elbow?
Two things, and they are different rules. Flagging the elbow removes movements that provoke it — including every heavy-gripping exercise — while keeping light forearm and wrist control work and moving it to the front of the session. Separately, reporting any pain above zero removes plyometrics from the week and takes a set off the main work. The library holds 12 exercises that train forearm and grip durability.
Does CourtFit replace a clinician for tennis elbow?
No. It is a training companion, not medical care, and it does not diagnose, treat or prevent any condition. If pain increases, stop and consult a qualified healthcare professional.
What if the pain starts mid-session?
The workout screen asks. Pain of 5 to 7 with no red flags offers a mobility detour instead of the loaded session. Pain of 8 or above, or any red flag, ends the session with a referral and no option to continue.