Home Remedies for Tennis Elbow

6 Home Remedies for Tennis Elbow

Tennis elbow (lateral epicondylitis) is a painful condition that affects the tendons outside your upper arms. This pain usually occurs because people use the affected arm to carry out difficult or repetitive movements, such as lifting heavy weights, repeatedly hitting a tennis ball, or loading groceries into their car.

Tennis elbow is a common condition, which can be cured by following these simple remedies:

RICE Method

The tried and true method that we have put together is perfect for the starting point in addressing elbow pain. While any of these options will provide some relief, combining them can maximize results and reduce symptoms at an accelerated rate!

Rest 

Some elbow injuries can be so severe that it prevents you from doing even the most basic activities, like eating, writing, or using the phone. But don't despair; help is at hand! It's important to find ways of resting that don't put too much strain on the affected tissue; rest is crucial for helping your body to start getting repaired while avoiding aggravating activities that may harm your elbow any further. There are several types of rest positions out there, including a brace which is ideal as it helps prevent further damage by maintaining a neutral position.

Ice

Swelling and pain on the inside of your elbow can make it hard for you to move your arm. Applying a cold sack to the outside of the elbow is a quick way to manage pain and reduce swelling. The area will numb for about 15-20 minutes every few hours throughout the day for maximal relief.

Compression

If you suffer from tennis elbow or want to take preventative measures against this painful ailment, adding compression wraps to the affected area can soothe pain and swelling. The pressure is temporary, but it provides relief while pushing out extra fluid that builds up within your elbow.

Elevation

Keeping your hands and arms elevated above the heart will promote blood flow which helps with fast healing from swelling and pain.

Hot and Cold Therapy

If you've been suffering from elbow pain of late, then you may want to try alternating hot and cold therapy on your elbow. A Cold pack or a Microwavable heating pad is an excellent way to relieve your pain, promote relaxation, and better circulation in your elbow joints too! It would be best to consider alternating the two options two to three times throughout your day.

Over the Counter Medication

When you sustain an injury for the first time, it can be difficult to find the right treatment to help you recover because there isn't necessarily a one-size-fits-all approach. Some people tend to use over-the-counter medications like ibuprofen or Aleve as they provide both pain and swelling reduction at times. However, prolonged use of this medication can cause organ damage, so make sure that you don't exceed the recommended dose without consulting a doctor.

Exercise

When you're injured, having the proper exercises to follow can significantly impact the rate of your recovery. In the beginning, your movements are limited to those that increase blood flow and help you keep in shape for when you return to activity. It's important to start with simple movements at first, like taking a few laps around your neighborhood or doing some basic household chores, before progressing to more coordinated ones that help manage pain and encourage flexibility as well as strength. Non-athletic injuries will require different exercises than athletic ones. Still, in almost all cases, it's best to speak with an athletic trainer so they can help you put together the best plan possible!

Elbow Braces

Different types of elbow braces are capable of assisting in numerous ways. It is important to consider the different types and their uses. For example, a compression sleeve provides little support while at the same time it can protect your injured arm by lessening any swelling and causing you to reduce the pressure placed on that arm. On the other hand, an elbow brace could provide more support and aid in helping one's recovery by reducing stress or strain placed on the arm.

One can wear these braces long-term, but ideally, you should be able to return to daily activities without them following proper recovery. Another popular option is elbow taping which offers similar benefits.

Massage

Self-administered massage is a quick and easy way to expedite the recovery process in as little as ten minutes. The simplest way to get the blood flowing again and ease any sore and tense muscles is by utilizing something you already have - your hands! Rub on tired, stiff, and sore areas with the palm of your opposite hands, such as your forearm, elbow, or even calf muscle. Another effective solution is using a massage tool such as a rollerball, which works well for those hard-to-reach areas like under-the-shoulder blades or lower back.

Ultimately, remember that these simple tips may not completely heal whatever ails you in one sitting, but giving yourself an extra boost will greatly speed up the progress of treatment!

When to See a Specialist

Self-care can be very helpful in getting you back to the basics. While self-care is beneficial in many ways, there are times when it's not enough. Consult a sports medicine doctor or physical therapist about more conservative treatments if these symptoms persist for two weeks or more.

  • Pain, lack of mobility, and other symptoms affect your quality of life and ability to participate in your daily activities.
  • If at night there's moderate to severe elbow or arm pain and other symptoms like trouble sleeping
  • Chronic issues that continue to linger or flare up without notice.
  • The onset of tingling, burning, or numbness in the affected arm.
  • Rapid decrease in strength of the upper arm, wrist, hand, and forearm.

Effective Home Remedies

Home remedies for tennis elbow are simple, cost-effective, and can be integrated into your life easier – and even if you think it's too late to start them now, they will most likely help immensely with the healing process. Find the options that work best for you and be consistent with them. The chances are good that a combination of treatments works best for your elbow at this time, no matter what your symptoms are.

Remember though,

Suppose you feel like something doesn't feel right during certain treatment. In that case, it's important to pay attention to your body so that when you do see results or sensations start improving or go away completely, you know exactly where to go next to get even better fast!

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