Tennis elbow causes pain on the outside of the elbow and is usually associated with repetitive gripping, lifting, or bending activities. Although it may be uncomfortable, most people improve without surgery.
For most people, the best way to treat tennis elbow is to combine self-care with changes in daily activities.
The main treatments for tennis elbow include:
Resting the hand from painful activities
Giving your arm a break from activities that make the pain worse gives the tendon time to settle and begin healing.
tip: Try to continue using your arm for light everyday tasks, but avoid repetitive gripping or heavy lifting where possible.
using ice packs
Using an ice pack for about 10 minutes at a time helps ease pain and reduce swelling, especially after activity.
tip: Wrap the ice pack in a towel to protect your skin and wait at least 30 minutes before reapplying it.
relieve pain
If pain is bothering you, you can take painkillers like paracetamol. Anti-inflammatory gels such as ibuprofen can also be gently rubbed into the area to provide relief from pain and swelling.
tip: Always follow the instructions on the packet and avoid using more than the recommended dose.
wearing a support strap
Wearing a support strap on the forearm can help take some of the stress off the tendon and make everyday activities more comfortable.
Reducing stress on the tendon often gives it time to heal naturally.
tip: The strap should feel comfortable but not tight. If you notice tingling or numbness, loosen it up a bit.
gentle exercise
Light exercises, such as wrist extension or wrist stretching, can help strengthen the forearm muscles and support the tendon as it heals.
tip: You may find that starting slowly and building up over time helps keep the pain from getting worse.
exercises for tennis elbow
wrist extension exercises
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Place your forearm on the table with your arm hanging over the edge, palm facing down. Slowly raise your hand, then lower it back down.
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Start with a light weight, such as a small water bottle or tin. Repeat this 8 to 12 times and aim for 2 to 3 sets.
tip: You should feel some effort, but not severe pain. If this feels too uncomfortable, reduce the weight or stop.
wrist stretch
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Hold your arm straight out in front of you with your palm facing down. Using your other hand, gently bend your wrist downwards until you feel a stretch in your upper arm.
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Hold for 15 to 30 seconds, then relax. Repeat 2 to 3 times.
tip: Keep the stretches gentle, avoid forcing your wrist into a painful position.
As your symptoms improve, you can gradually increase the number of repetitions or the weight you are using.
If symptoms persist, your doctor may discuss other treatments with you. These may include:
physical therapy
A physical therapist can teach stretching and strengthening exercises that help the tendon heal.
Some people also benefit from massage or ultrasound treatments.
steroid injection
Steroid injections can reduce pain for a short time. However, symptoms can sometimes return later, so injections are not always the first choice.
surgery
Surgery is rarely needed. It is usually only considered if symptoms persist for more than 6 to 12 months despite other treatments.
Yes, tennis elbow often improves without specialist treatment. Many people’s symptoms go away when they avoid the movements that cause pain. In mild cases, simple treatment at home may be sufficient.
Because tendons heal slowly, improvement may take time. Rest alone may help, but light rehabilitation can sometimes speed recovery.
Recovery time varies. Some people improve within 6 to 12 weeks. In others, symptoms may last for 6 months or longer. Some people continue to have discomfort for up to a year.
If there is pressure on the elbow due to work or repetitive activity, healing may take longer.
Certain activities can make tennis elbow worse. Try not to do this:
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Keep repeating painful movements.
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Lift heavy objects with the palm facing downwards.
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Hold tight for a long time.
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Return to the game quickly.
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Ignore symptoms that are getting worse.
It is generally not advisable to completely abstain from any activity. Light use of the arm can help prevent stiffness while the tendon heals.
Most people recover with simple tennis elbow treatment and time. Protecting the tendon early and avoiding repeated strain can help resolve symptoms quickly.
If the pain is not improving, seeing a doctor or physiotherapist can help you find the most appropriate treatment.
