Home Remedies for Tennis Elbow

Home remedies for minor tennis elbow can be effective in minimizing your symptoms. Tennis elbow is a condition wherein the outer side of your elbow is painful or inflamed. It is often caused by repetitive movements or overuse of the muscles that bend your wrist and fingers. Tennis elbow is also called lateral epicondylitis.

Tennis Elbow Home Remedies

For minor cases of tennis elbow, applying the RICE principle of therapy may all that is needed. RICE stands for rest ice application, compression, and elevation.
  • Rest and avoid certain wrist and hand movements that worsen your symptoms for the first few days following your injury.

  • Apply ice pack for not more than 20 minutes at a time every 3 to 4 hours during the first few days or until your symptoms subside. Remember to wrap the ice pack with towel before application. Avoid direct contact between the pack and your skin as this may cause frostbite injury.

  • Wrap an elastic bandage to help prevent swelling. Do not apply if you’re unsure of how to properly wrap the bandage. You can ask your physiotherapist to teach you how to properly apply bandaging for your tennis elbow.

  • Elevate your injured limb above the level of your heart as you rest to help minimize swelling.

You can perform gentle range of motion exercises and stretching of your forearm muscles to improve your flexibility once your symptoms improve. Also, you can perform strengthening exercises to help improve strength of weak muscles. Ask your physiotherapist about safe exercises that you can do to improve your flexibility and muscle strength.

If you have severe symptoms not relieved with simple home remedies, you should consult your healthcare provider for proper diagnosis and treatment.

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