7 Tips to Get Relief for Tennis Elbow

7 Tips to Get Relief for Tennis Elbow

24th Aug 2022

Dealing with tennis elbow? Here are 7 tips to help you get relief!

Tennis elbow is a common condition and according to the Mayo Clinic, is most common in adults between the ages of 30 and 50. But, people of all ages can develop the condition. The technical or medical name for tennis elbow is lateral epicondylitis. It involves the tendons that attach to the outside of the elbow; the muscles that are attached to this tendon are used to straighten the forearm and wrist.

Causes of Tennis Elbow

Tennis elbow can occur due to trauma to the elbow. A direct blow to the elbow joint may lead to inflammation and damage to the tendon, but it is much more common for tennis elbow to develop due to overuse. When repetitive stress is placed on the tendon, over time, it can lead to irritation and inflammation. Repeating the same motions over and over are often the culprit.

Although the nickname implies that the condition is due to playing tennis, many other activities can lead to the injury. For instance, throwing motions or gripping objects repeatedly can lead to tennis elbow. Activities that cause repeated contraction of the muscles of the forearm, which are used to raise and straighten the wrist and hand, may also stress the tendon.

Symptoms of Tennis Elbow

The primary symptom of tennis elbow is pain at the elbow. The pain may be worse when lifting or gripping an object. Usually, the pain starts at the outside of the elbow and may radiate to the forearm and even the wrist. In some cases, the elbow is tender to the touch.

Depending on the severity of symptoms, tennis elbow can interfere with everyday work and recreational activities. Symptoms can last anywhere from six months to a year. The good news is most people fully recover within a year without the need for invasive treatment, such as surgery.

7 Relief Tips for Tennis Elbow

While physical therapy, steroid injections, and surgery are sometimes used to treat tennis elbow, most people find relief from self-care tips. According to the American Academy of Orthopedic Surgeons, about 85 to 95 percent of people with tennis elbow are able to treat the condition without surgery.

Consider the following at home tips to relieve tennis elbow:

#1) Modify Activities

Although you don’t want to completely immobilize your arm, limiting activities that aggravate the pain is often needed when treating tennis elbow.

#2) Take a Joint Supplement

Taking a joint supplement can be helpful when treating tennis elbow. Although it is the tendon that is affected, a supplement can keep the elbow joint healthy and may improve flexibility and decrease swelling and pain in the tendon. Look for a joint supplement that contains ingredients, such as Boswellia Serrata and ginger root.

#3) Use a Compression Wrap

If the swelling is significant, using a compression wrap can help. When placing the wrap around the elbow, be sure to avoid putting it on too tight.

#4) Do an Ice Massage

An ice massage is often a useful way to treat tennis elbow, especially when the pain is first felt. Ice can decrease swelling, pain, and inflammation. Apply ice in a circular motion directly to the painful area for about five minutes. Use ice massage several times a day.

#5) Wear a Brace

Wearing an elbow brace may provide extra support to the area and allow it to heal quicker. There are different types of elbow braces for tennis elbow including bands that are worn over the forearm muscle. If you are unsure about which type of brace to wear, ask your doctor for recommendations.

#6) Try a Pain Relief Lotion

Applying a pain relief lotion a few times a day may decrease pain from tennis elbow. Topical pain relief lotions do not lead to the side effects that oral pain medication can and are often effective in reducing discomfort.

Opt for a topical pain relief lotion that is made from ingredients such as menthol, arnica, glucosamine, and capsicum. To use the lotion, apply a coat over the elbow and forearm and wait a few minutes for it to dry. After it dries, you can apply a second coat.

#7) Perform Strengthening Exercises

Doing strengthening exercises can improve tennis elbow and may prevent it from coming back. It’s best to wait until inflammation and pain are mild before performing strengthening exercises. One easy exercise to do is the towel twist. Just take a towel in both hands and twist it in opposite directions as if you were wringing out the water. Perform the motion about five times a few days a week.

Prevention Tips for Tennis Elbow

Once you develop tennis elbow, you may be more susceptible to future flare-ups. There are a few things you can do to try to prevent future bouts of tennis elbow. Consider the following prevention tips:

Search for Blogs
Recent Blogs
Virtual Reality (VR) in Healthcare: Transforming Patient Experiences and Outcomes
Virtual Reality (VR) in Healthcare: Transforming Patient Experiences and Outcomes

Virtual Reality (VR) technology is significantly transforming the landscape of healthcare, offering novel ways to enhance patient care and clinical outcomes. This immersive technology is being applied

Read more
3D Printing and Bioprinting: Revolutionizing Patient Care through Personalized Medicine
3D Printing and Bioprinting: Revolutionizing Patient Care through Personalized Medicine

The realms of 3D printing and bioprinting are heralding a new era in healthcare, offering unprecedented precision and personalization in treatment modalities. From the fabrication of multi-drug pills

Read more
Health Wearables: Revolutionizing Chronic Disease Management and Prevention
Health Wearables: Revolutionizing Chronic Disease Management and Prevention

The landscape of healthcare is witnessing a significant transformation with the advent of health wearables, a technology that is redefining the paradigms of chronic disease management and prevention.

Read more
Introduction to Vocal Biomarkers in Health Screening
Introduction to Vocal Biomarkers in Health Screening

The advancement of technology in healthcare has paved the way for innovative approaches to disease prediction and health monitoring. Among these, vocal biomarkers have emerged as a groundbreaking pred

Read more