A Drug-Free Plan to Deal With 'Tennis Elbow' (2023)

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(Video) How to Fix Tennis Elbow (PERMANENTLY!)

By Dr. Josh Axe, DC, DNM, CN

May 27, 2016

A Drug-Free Plan to Deal With 'Tennis Elbow' (1)
Tennis elbow is a painful condition that affects athletes most often, especially those that use their arms frequently and in repetitive ways, like tennis players and golfers. Tennis elbow (the common name for the condition known as lateral epicondylitis) is caused by inflammation around the elbow, which causes stiffness, swelling, joint pain and trouble moving the arm normally.

Tennis elbow affects about 3 percent of Americans every year, especially those between the ages of 30to50, and it much more likely to develop in someone’s dominant arm. (1)

(Video) Why Is My Tennis Elbow Not Getting Better?

Key Facts About Tennis Elbow:

  • Tennis elbowis characterized by pain around the elbow and forearm, especially following an injury or overuse. This causes damage to the tendons/joints around the elbow and forearm, and can also impact your ability to move your wrists or hands normally.
  • Although tennis elbow is most common in tennis players (hence the name) and those who play similar sports like racquetball or squash, it also affects non-athletes, too. In fact, some research showsthat only 5to10 percent of people suffering fromtennis elbow even playtennis. (2)
  • Anyone who overuses their arms can develop tennis elbow symptoms, especially if daily activities put a lot of stress on the arms.
  • Most people will only experience tennis elbow in one arm, whichever one is dominant.
  • It usually takes months for tennis elbow to develop before you’ll notice symptoms. At this point, pain can become intense.
  • Once inflammation increases and symptoms set in, resting, icing, stretching and exercising the area arethe best ways to start the healing process.

6 Natural Tennis ElbowTreatments

1. Use the “RICE Method” First (Rest, Ice, Compression & Elevation)

Once tennis elbow symptoms have become bad enough to cause you noticeable pain, the first step is to rest the area and stop repetitive movements that caused the condition in the first place. (3) You can use ice early on (especially following an injury) to help control swelling. Ice is most helpful within 24 to 48 hours after swelling sets in.

Try icing the elbow and forearm for 15to20 minutes at a time, several times per day. Compression and elevation also help keep inflammation from getting worse. It can helpful to temporarily wear a bandage, splint or brace to keep the inflamed tendon from becoming too swollen. Try tightly wrapping the area while also elevating it to reduce blood flow.

Once you do resume working out, be sure to rest properly between workouts. Rest is crucial for allowing worn-down tissue to repair itself. In fact, in between workouts is when we actually grow stronger.

2. Perform Tennis Elbow Exercises and Stretches

It might seem counterintuitive, but in most mild-to-moderate cases of tennis elbow, moving the arm and elbow carefully can actually help break up stiffness and resolve symptoms. In other words, it’s not necessary, or even beneficial, to totally immobilize the arm or elbow if you’re diagnosed with tennis elbow (unless you have severe inflammation). With severe damage and inflammation around the elbow, swelling will likely cause arm immobility.

Dr. Ernest W. Johnson, an American physiatrist from Ohio State University, initially created muscle-strengthening exercises and programs for tennis below. He showed thateccentric and concentric movements of the wrist can help relieve pain by stoppingthe production of a dense collagenous scar in the attachment area between the elbow muscle and joint/tendon. (4)

As long as you’re able to move yourarm, try gently stretching and exercising the area tohelp break up tissue adhesions that actually make tennis elbow worse. At the same time, you want to be careful not to overexert the painful area. Always start these stretches and exercises slowly and be patient. Initially, aim to put the least amount of pressure on the elbow while still stretching it, and then increase resistance as time goes on. Keep an eye on your level of pain and only progress as your strength improves and symptoms decrease.

(Video) STOP Your Elbow Pain (Tennis Elbow) in 90 Seconds, Self Treatment

Stretches and exercises for tennis elbow include:

  • Eccentric wrist stretch: Rest your forearm down on a table with your wrist hanging off the edge, palm up. Hold a very light weight (5 pounds or less) in your hand. Drop and lift your wrist slowly.Perform 10 repetitions, 3 times every other day. (5)
  • Forearm extensor stretch: Keep your affected wrist bent in front of you.With your unaffected hand, reach over and grab the fingers of your affected hand, then pull them back to stretch the forearm.Hold for 30 seconds and perform twice daily.
  • Tricep stretch: Bend your affected arm behind your back and put lightpressure on the elbow using your good arm.Hold for 30 seconds and perform 3 times every other day.
  • Ball squeeze hand-strengthener: Hold a tennis ball (or similar ball) in your hand. Practice gripping and squeezing. Start by squeezing for 3 second increments at a time, then work your way up to 10 seconds.
  • As your strength increases, you can begin traditional bicep curls and hammer curls to keep the forearms strong.

A 2010 report published in the North American Journal of Sports Physical Therapy found that a new device called the FlexBar® could be used to perform exercises for tennis below. Researchers found that the bar couldbe even more effective than physical therapy or doing exercises on your own. In the study, patients usedthe Flexbar to perform 3 sets of 15 exercises each day, gradually gaining strength before increasing resistance intensity. On average, symptoms went away within 7 weeks.The study also found that patientsperforming the FlexBar exercises in addition to standard physical therapyenjoyed significantly more improvements than the group receiving only standard PT. (6)

3. Try Egoscue

The Egoscue Methodfocuses on a series of gentle stretches and exercises to correct misalignments in the musculoskeletal system that contribute topain and poor posture. Egoscue helps reduce tendon orjoint pain by focusing on proper form when exercising or using various muscles. In fact, according to Egoscue theory, improper form is the real reason for tennis elbow, even more so than overuse.

In the case of tennis elbow, Egoscue focuses on correcting form of the shoulder, back and forearm muscles so that the elbow joints don’t become compromised and lose their full range of motion. Egoscue exercises for tennis elbow are relatively easy to remember and easy to practice at home. No matter what type of activity you’re doing, learning proper form and posture thoughEgoscue helps you better protect yourself from future injury and future pain.

4. Consider Acupuncture Treatments

Acupuncture is a holistic health technique that stems from traditional Chinese medicine. Ithelps reducepain by stimulating specific points on the body through the insertion of very thin, practically-painless needles. Studies showthat compared to control groups,patients receiving acupuncture treatments report less pain, including fewer muscle aches and pain, osteoarthritis symptoms, and chronic headaches.

A 2001 study published in the Journal of Rheumatology found that after 2 weeks of acupuncture treatments, patients with tennis elbow experiencedsignificant reductions in pain intensity. They also experienced better improvements in arm function compared to a control group. Even after 2 months, the acupuncture group continued to have better function than the group that didn’t receive acupuncture treatments. (7)

5. Control Pain Naturally

Other than icing the painful elbow, certain essential oils can help improve your condition and dull pain. For example, cypressessential oilworks by improving circulation. Helichrysum oil helps repair damaged nerve tissue. Peppermint essential oil can also reduce pain, while frankincense increases healing bydecreasing inflammation.

(Video) Understanding TENNIS ELBOW and what to do about it

To use essential oils, mix several drops of one of the oils above with a carrier oil (like coconut oil) and apply the mixture to painful areas topically 3timesdaily.

6. Manage Inflammation With a Healthy Diet

To help keep inflammation levels low, avoid processed foods including: added sugar, high-sodium foods (which increase water retention), foods high in saturated and refined fats, alcohol and processed grains (especially gluten-containing foods).
Anti-inflammatory foods that help your body repair damaged tissue include:

  • All types of vegetables, especially green leafy greens
  • High-quality “clean” proteins like wild-caught fish, raw dairy, cage-free eggs or grass-fed beef
  • Berries, citrus fruits, melon and pineapple
  • High-potassium and magnesium foods, including coconut water, avocados, greens, sweet potatoes and bananas
  • Bone broth,which contains collagen to improve tissue health

The Causes ofTennis Elbow

Medically speaking, tennis elbow affects more than simply the elbow joint: It refers to inflammation and pain around the entire elbow, the joints and tendons in the mid-arm and even the forearm or wrist. For this reason, some doctors call tennis elbow by another name: “lateral elbow pain syndrome,” which might be a more accurate description of how the pain sometimesspreads outward from the elbow.
How do the joints and tendons around the elbow become damaged and inflamed?

  • Tendons and joints are made of flexible, string-like tissues that connect muscles to bones. Repeatedly using tendons and joints can lead to strains, tears or inflammation because the tissue forming them becomes degenerated and worn-down over time (meaning the tissue experiences micro tears) (8)
  • An injury to a tendon is called “tendinopathy.” In the case of tennis elbow, the tendon that is injured is the extensor carpi radiaslis reavis (or the ECRB). (9)The ECRB tendon controls movement of the wrists when the elbow is straight. If the elbow is straightened and bent over and over again, the tendon can becomeoverworked. This is why tennis elbow is really a form of tendonitis.
  • Inflammation then develops around the outer elbow muscle and tendon as your body’s way of attempting to heal these tiny tissue tears. The damaged tendon sometimes starts leaking fluid and even collagen, increasinginflammation. Sometimes the area forms hardened tissue to fix the damage.
  • Tennis elbow is most common in people who use their elbows in the same manner day after day, for many weeks or months on end. Foratheletes, it oftenaffects people who don’t rest enough between workouts.
  • Adults with professions that require consistent use of the upper arms and repeptitive movements are especially prone to developing tennis elbow. This includes athletes, personal trainers, gardeners, painters, auto workers, landscapers, carpenters, cooks or butchers and plumbers
  • Even if your job doesn’t require much use of your elbows or arms, if you spend a lot of time typing on the computer, knitting, cooking, painting or playing an instrument, it’s still possible to suffer from tennis elbow.

Symptoms of Tennis Elbow & Diagnosis

Symptom of tennis elbow commonly include: (10)

  • Pain, tenderness and swelling around the elbow. Some people find that pain is the first in the morning after getting up
  • Shooting or intense pain that carries over to other parts of the forearm, especially when moving the arm
  • Trouble moving the wrist normally and stretching the hand
  • Pain when picking things up, gripping objects, typing on a computer and putting pressure on the lower arms in other ways

Usually symptoms of tennis elbow will develop slowly as more micro tears develop in the elbow’s tendon. At first, you might not notice this process happening, but at some point you’ll feel tenderness, especially when repeatedly moving the elbow. Many people with tennis elbow experience a weakening in their grip (likewhen they are holding a tennis racket or golf club); others have trouble picking up everyday things, like atoothbrush or phone.

A Drug-Free Plan to Deal With 'Tennis Elbow' (2)

Diagnosing Tennis Elbow:

Some experts recommend you perform a simple test to see whether you’re experiencing inflammation related to tennis elbow. If thes movements below trigger pain, there’s a good chance you have tennis elbow symptoms and can benefit from the treatment tips described below.

  • First, place your palm down on a hard surface, cover your fingers with your other hand, and then lift the forearm. This stretches the wrist and will cause pain if you have tennis elbow.
  • Flex your wrist back and forth, directing the fingertips up and then down, while observing any pain.
  • Pick up several light things that would normally be easy while moving your wrist around. Observeany pain.

While you can always visit your doctor to get advice, keep in mind that many people resolve tennis on their ownusing natural treatments. With proper care, the body is usually able to repair minor to moderate injuries itself, without the need for medications, surgery or intense interventions. A good rule of thumb is to visit your doctor or physical therapist if the pain does not subside after 4 to 6 weeks of trying the natural remedies mentioned earlier.

(Video) Tennis Elbow? Absolute Best Self-Treatment, Exercises, & Stretches.

Tennis Elbow Complications & Precautions

If left untreated, long-term damage caused by tennis elbow can cause chronic pain and loss of range of motion. One thing to mention here is that there’s a chance you could actually be suffering from “golfer’s elbow” (medial epicondylitis) and not actually tennis elbow.

Tennis Elbow vs. Golfer’s Elbow:

The two are very similar in terms of causes and symptoms, although therearesome differences. Ultimately, you will want to manage and treat both problems the same way, but it’s still important to know whichcondition you have. The biggest difference is that intennis elbow, the tendons affected attach to the outer (lateral) side of your elbow. They are usedmostly when extending the wrist back. Golfer’s elbow affects tendons connected to the inner (medial) side of your elbow. They are most oftenused when flexing your wrist forward. (11)
If you’re wondering about surgery for tennis elbow, here’s what you need to know: (12)

  • Surgery for tennis elbow usually is unnecessary because the tendon should be able to heal with rest and nonsurgical treatments.
  • Still, tennis elbow doesn’t go away with rest and the treatments described above, some doctors recommend surgery. This procedure involves cutting (releasing) the tendon and removing the inflamed tissue.
  • Recovery for tennis elbow surgery can take up to 6 months and is not always successful.To date, there haven’t been controlled trials that show surgery is better than other treatments.
  • Risks of tennis elbowsurgery include:loss of ability to straighten the arm, persistent pain, infection, blood loss and side effects due to anesthesia.

Final Thoughts on Tennis Elbow

  • Tennis elbow is a condition caused by inflammation around the elbow and forearm. It makes it hard to grip things, go about work normally, pick things up and practice hobbies or sports.
  • Tennis elbow is caused by overuse of the forearm, elbow and wrist. This stresses and damages tissue in the elbow joint and tendon. Improper form while exercising or doing other activities can also contribute to tennis elbow symptoms.
  • Strategies for treating tennis elbow naturally include resting the area, icing the area to control swelling and stretching/exercising the forearm.
  • Acupuncture, Egoscue, physical therapy, a healthy diet and using essential oils can also help reduce symptoms and prevent tennis elbow from reoccurring.

Read Next:8 ‘You Won’t Believe It’ Natural Painkillers


What is the best vitamin for tennis elbow? ›

Nutrients to help tennis elbow
  • Vitamin A. Vitamin A enhances and supports early inflammation during injury, reverses post-injury immune suppression, and assists in collagen formation to help repair tissue damage. ...
  • Vitamin B12. ...
  • Vitamin C. ...
  • Zinc. ...
  • Calcium. ...
  • Iron. ...
  • Magnesium. ...
  • Omega 3.

Are there any supplements that help with tennis elbow? ›

Anti-inflammatory herbs – like Bromelain, Turmeric and Ginger. Glucosamine, MSM and Chondroitin – (Joint supplements) Fish Oil – (And vegetable Omega 3 oil capsules) Collagen supplements – (including Shark Cartilage)

What are two treatments for tennis elbow? ›

Rest and over-the-counter pain relievers often help relieve tennis elbow. If conservative treatments don't help or if symptoms are disabling, your doctor might suggest surgery.

What is the fastest way to cure tennis elbow? ›

Nonsurgical Treatment
  1. Rest. The first step toward recovery is to give your arm proper rest. ...
  2. Non-steroidal anti-inflammatory medicines. Drugs like aspirin or ibuprofen reduce pain and swelling.
  3. Equipment check. ...
  4. Physical therapy. ...
  5. Brace. ...
  6. F.A.S.T. ...
  7. Arthroscopic surgery. ...
  8. Surgical risks.

Does CBD work on tennis elbow? ›

As tennis elbow is caused by inflammation, the anti-inflammatory potential of CBD could make it the ideal treatment or preventative. A reduction in inflammation should hopefully minimise tissue tears. Pain is the most common symptom of tennis elbow and the most common benefit of CBD is pain relief.

Is there a permanent cure for tennis elbow? ›

Tennis elbow will get better without treatment (known as a self-limiting condition). Tennis elbow usually lasts between 6 months and 2 years, with most people (90%) making a full recovery within a year. The most important thing to do is to rest your injured arm and stop doing the activity that caused the problem.

Can turmeric help tennis elbow? ›

You should opt for turmeric: Turmeric contains curcumin which can help you to speed up healing, reduce the pain and inflammation and relax you! You can consume turmeric milk and you will feel better for sure.

What is a natural remedy for elbow pain? ›

Ice packs on your elbow can help reduce inflammation and pain. Don't apply ice directly to your skin as this can damage it. Wrap the ice in a cloth or towel. Hold the ice pack in place for about 15 to 20 minutes at a time, 3 to 4 times a day.

How do you treat chronic tennis elbow? ›

How is tennis elbow treated?
  1. Rest and stopping the activity that produces the symptoms.
  2. Ice packs (to reduce inflammation)
  3. Strengthening and stretching exercises.
  4. Anti-inflammatory medicines (such as ibuprofen or naproxen)

Which antiinflammatory is best for tennis elbow? ›

Pain Management

Tennis elbow can be painful. Some ways to ease the pain include: Over-the-counter pain relievers:Ibuprofen and naproxen can ease mild to moderate pain. These are called NSAIDs -- nonsteroidal anti-inflammatory drugs -- and they reduce inflammation, too.

How do I strengthen my tendon for tennis elbow? ›

What exercises should I do if I have tennis elbow?
  2. GRIP.
15 Sept 2007

How can I rehab tennis elbow at home? ›

  1. bend the elbow at a right angle.
  2. extend the hand outwards, palm facing up.
  3. twist the wrist around gradually, until the palm is facing down.
  4. hold the position for 5 seconds.
  5. repeat nine more times.
  6. do two more sets of 10 repetitions.
13 Aug 2018

Does wearing a compression sleeve help tennis elbow? ›

One of the most significant advantages of compression sleeves is their multifaceted benefits, especially for tennis elbow. From increased blood circulation to added support and relieving tension and pressure, there is a range of benefits tennis players may experience.

Why is my tennis elbow not healing? ›

In most cases, true tennis elbow which does not heal after 6 to 8 weeks is due to a non-inflammatory issue. 80% of these cases do not recover, as the tendon matrix compromised by inappropriate loading; such as the overuse of the tendon. This may lead to early wear and tear of the tendon matrix.

Is it better to keep tennis elbow straight or bent? ›

Start with your elbow bent, which is less painful, then progress to keeping your elbow straight. Hold a 1 pound weight in the hand. Using the unaffected hand, lift the hand with the weight toward the body, bending the wrist (keep the arm flat against the table).

Should I wear my tennis elbow brace all the time? ›

It should be worn at night and during the day when the pain is more bothersome. The second brace is a tennis-elbow strap (also known as a counterforce brace). This is recommended anytime you are lifting or performing activities such as working out, yardwork or grocery shopping.

Is Deep heat good for tennis elbow? ›

Although applying cold to your elbow will help alleviate some pain, heat is better for the long-term care of tennis elbow. Why? Heat actually promotes the flow of blood in your body by relaxing and expanding your muscles.

What topical cream is good for tendonitis? ›

What is the best cream for tendonitis? Mild tendonitis pain can be effectively managed with topical NSAID creams such as Myoflex or Aspercreme.

Does biofreeze help tennis elbow? ›

Local measures such as ice massage and topical anesthetics like Biofreeze decrease pain, and a wrist extension brace to help rest the wrist extensors may be useful.

Do magnets work for tennis elbow? ›

So, do they really work? According to the vast majority of research, the answer is no. Davis' assertions and a 1976 study have been largely disproven, and there's little to no evidence that magnetic bracelets have any future in pain management.

Should you massage tennis elbow? ›

Deep tissue massage to the forearm is a very effective method of easing tennis elbow and healing it much faster than rest alone. Deep tissue massage will enhance circulation and combining this with friction therapy to the tendons on the elbow joint, positive results are seen.

What is the main cause of tennis elbow? ›

Tennis elbow is mostly caused by overusing your forearm due to a repetitive or strenuous activity. It can also sometimes occur after banging or knocking your elbow. If the muscles in your forearm are strained, tiny tears and inflammation can develop near the bony lump (lateral epicondyle) on the outside of your elbow.

How do I stop my tennis elbow from coming back? ›

warm up properly and gently stretch your arm muscles before playing a sport that involves repetitive arm movements. use lightweight tools or racquets and make their grip size bigger, to avoid putting extra strain on your tendons.

Is Epsom salt good for tennis elbow? ›

Try soaking the affected area in a solution of Epsom salt and warm water will have several effects. First, Epsom salt is not salt but magnesium flakes. Magnesium relaxes muscles and is a well-known anti-inflammatory. Soaking in warm water will also relax the muscles while improving circulation.

How much turmeric should I take daily for tendonitis? ›

The Arthritis Foundation suggests taking turmeric capsules (400 to 600 mg) 3 times per day. Another option is to take a half to three grams of the root powder every day.

What are the best supplements for tendonitis? ›

  • Bromelain. This enzyme that comes from pineapples reduces inflammation. ...
  • Vitamin C. To aid in healing, increase immune function, and reduce inflammation. ...
  • Calcium and magnesium. ...
  • Vitamin A. ...
  • Vitamin E and essential fatty acids , such as fish oil or evening primrose oil to reduce inflammation.
2 Jun 2016

How should I sleep with tennis elbow pain? ›

Sleeping with tennis elbow

To avoid putting strain on your elbow while recovering from tennis elbow, you should sleep on your back and try to keep your arms in a straighter, more natural relaxed position. It helps to prop up each arm on pillows on either side of you.

Is tennis elbow a disability? ›

While tendonitis can occur in any tendon, it is most common not only in the shoulders, elbows and knees, but also in the wrists. If you suffer from chronic pain due to tendonitis and are unable to work, you may be able eligible to receive disability.

Can tennis elbow lead to permanent damage? ›

Pain from tennis elbow can make it hard to work or do physical activities. The condition can also affect your grip, which can make it difficult to grasp items. In general, tennis elbow doesn't cause serious, long-term problems.

Does squeezing a ball help tennis elbow? ›

There are many treatment options for tennis elbow, but the best place to start is with strengthening and stretching exercises. The following exercises focus on slow, deliberate motions. Squeezing a stress ball can improve grip strength. Eventually, you can graduate to using a hand grip strengthener.

Can I lift weights with tennis elbow? ›

Short answer: Yes, you can still lift weights if you have tennis elbow – provided you do so in a way that is pain-free.

What muscles are weak with tennis elbow? ›

Repetitive overuse of the wrist extensors often leads to a situation in which the breakdown exceeds the muscles capacity for repair, resulting in small tears to your extensor carpi radialis brevis, one of the primary muscles involved in tennis elbow.

Can tennis elbow heal in 3 weeks? ›

“Many patients will eventually get better if they rest their arm and wrist, even if no treatment is provided,” says Dr. Daluiski. However, this can take weeks, or even months.

Is ice or heat better for tennis elbow? ›

Heat may be more helpful for chronic tendon pain, often called tendinopathy or tendinosis. Heat can increase blood flow, which may help promote healing of the tendon. Heat also relaxes muscles, which can relieve pain.

Where do I wrap my tennis elbow? ›

A Tennis elbow strap or brace is a simple strap which wraps around the forearm, just below the elbow. Most have additional pads to increase compression over the muscles which attach to the painful area of your elbow. They also work by compressing the upper forearm.

What happens if you leave tennis elbow untreated? ›

People may often attribute the pain to growing older and hope that by ignoring it, the pain will go away. However, if left untreated, tennis elbow can progress into a debilitating injury that could eventually require surgery.

Why does tennis elbow keep coming back? ›

Tennis elbow is a painful and disabling condition that is said to develop through overuse, but why does it then refuse to heal and defy treatment? The reason is that there is an often overlooked issue that creates stress on the elbow that contributes to the condition developing, then prevents it from healing.

What happens if tennis elbow goes untreated? ›

If left untreated, tennis elbow may become chronic and last for months, even years, especially if you continue the repetitive activity that caused the problem. There may also be nerve entrapment in the forearm, which is why it's important to see a specialist for an accurate diagnosis and appropriate treatment.

What at home exercises can I do to get rid of tennis elbow? ›

What exercises should I do if I have tennis elbow?
  2. GRIP.
15 Sept 2007

Does tennis elbow eventually go away? ›

Tennis elbow will get better without treatment (known as a self-limiting condition). Tennis elbow usually lasts between 6 months and 2 years, with most people (90%) making a full recovery within a year. The most important thing to do is to rest your injured arm and stop doing the activity that caused the problem.

Should I rub my tennis elbow? ›

Deep tissue massage to the forearm is a very effective method of easing tennis elbow and healing it much faster than rest alone. Deep tissue massage will enhance circulation and combining this with friction therapy to the tendons on the elbow joint, positive results are seen.

Does a cortisone shot help tennis elbow? ›

The traditional treatment for lateral epicondylitis, or tennis elbow, is to use physical therapy followed by a cortisone injection to relieve pain,” Dr. Scofield explains. “Cortisone injections are popular because they've been used for decades, they are affordable, and insurance covers them.

What is the injection for tennis elbow? ›

Corticosteroid injection is one of the most common interventions for lateral epicondylitis or tennis elbow.

What movements should I avoid with tennis elbow? ›

Chin-ups, pushups and bench presses: All of these movements put a strain on your elbow's flexors, which can lead to further irritation of the lateral tendons of your elbow. Wrist exercises: It's best to avoid any wrist exercises, especially forearm dumbbell curls or barbell extensions.

Is it better to rest or exercise tennis elbow? ›

"With tennis or golfer's elbow, you need to settle it down and rest it but after that, the best research and evidence points to exercise as the most effective treatment for healing," said Chris Zarski, a clinical assistant professor in the Faculty of Rehabilitation Medicine at Augustana Campus.

How can I prevent my tennis elbow from getting worse? ›

warm up properly and gently stretch your arm muscles before playing a sport that involves repetitive arm movements. use lightweight tools or racquets and make their grip size bigger, to avoid putting extra strain on your tendons.

Where is the pressure point for tennis elbow? ›

Pressure points for tennis elbow: If you are experiencing pain in the elbow and forearm, you might try using this acupressure point to help tennis elbow pain: LI11 (Large Intestine Meridian 11) – located right in the crevice of the elbow crease, applying pressure to this point can help move Qi and blood through the ...

Does wrapping your arm help tennis elbow? ›

During Tennis: When you're playing tennis, compression sleeves can help provide support and improve performance. After Tennis: Once you wrap up playing tennis, you can continue to wear your compression sleeve to aid recovery and reduce soreness.


1. Tennis Elbow (Lateral Epicondylitis)
(3D4Medical From Elsevier)
2. Tennis elbow: Signs and symptoms and treatment of the common elbow injury
(Dr. David Geier)
3. KT Tape: Tennis Elbow
(KT Tape)
4. How To Fix Tennis Elbow (Step-By-Step Tutorial)
(Squat University)
5. Tennis Elbow- Treatment (इलाज) & Exercise/stretches/physiotherapy.
(Dr Himanshu Tyagi)
6. 7 Best Tennis Elbow Pain Relief Treatments (Lateral Epicondylitis) - Ask Doctor Jo
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