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How to Relieve Tennis Elbow Pain

Tennis elbow, or lateral epicondylitis, is a common condition that causes pain around the outside of the elbow. Despite the name, it does not only affect tennis players. It can develop in anyone who repeatedly uses their forearm muscles, particularly for gripping, twisting or lifting motions. The discomfort can make everyday tasks such as opening jars, shaking hands or even brushing your hair feel painful.

Although tennis elbow can be persistent, it usually improves over time with the right care and changes to your routine. Learning how to relieve the pain and manage the condition effectively can help speed up recovery and get you back to normal activities with more ease.

What Causes Tennis Elbow

Tennis elbow is caused by overuse of the muscles and tendons in your forearm, especially those that attach to the outside of your elbow. Repetitive motions or strain can lead to tiny tears and inflammation in the tendon that connects the forearm muscles to the bony point on the outside of the elbow.

It often affects people who play racquet sports, but it is just as common in those who do activities such as typing, DIY, painting, plumbing or repetitive lifting at work. It may develop gradually over time or after a sudden increase in activity.

What the Pain Feels Like

The main symptom of tennis elbow is pain or tenderness on the outside of your elbow. The discomfort may radiate down your forearm and can worsen when you grip objects, lift something with a straight arm or twist your wrist, such as when turning a door handle. The area may feel sore to touch and you may also notice weakness in your hand or wrist.

The pain is usually worse when using the affected arm, especially after activity, and tends to improve with rest.

How to Relieve Tennis Elbow Pain at Home

One of the most effective ways to relieve tennis elbow pain is to rest the arm and avoid activities that worsen the symptoms. If possible, stop or reduce the movement that triggered the pain in the first place. Giving your tendons time to heal is essential for recovery.

Applying a cold compress or an ice pack wrapped in a cloth to the outer elbow can help reduce pain and inflammation. Do this for 15 to 20 minutes at a time, a few times a day, especially in the first few days after the pain starts.

Over-the-counter pain relief such as ibuprofen or paracetamol can help manage discomfort. Anti-inflammatory gels applied directly to the elbow may also ease symptoms without affecting the rest of the body.

Wearing a forearm strap or brace just below the elbow can help reduce strain on the tendon and provide relief during activities. These are widely available at pharmacies and can be useful for short-term support.

Stretching and Strengthening

Once the pain begins to settle, gentle stretching and strengthening exercises can help rebuild muscle control and support healing. A physiotherapist can guide you through exercises such as wrist extensions, flexor stretches and resistance movements that gradually strengthen the forearm muscles without overloading the tendon.

It is important to begin slowly and increase exercise only as pain allows. Rushing into full activity too soon can set recovery back and lead to further irritation.

When to See a GP or Physiotherapist

Most cases of tennis elbow improve with home treatment, but you should speak to your GP if the pain does not get better after a few weeks or if it significantly interferes with daily life. A GP may refer you to a physiotherapist for tailored exercises and support.

In some cases, other treatments may be considered, such as steroid injections or shockwave therapy, particularly if symptoms are severe or long-lasting. Surgery is rarely needed but may be offered in very persistent cases.

Preventing Tennis Elbow from Returning

To avoid recurring pain, it is important to reduce strain on the affected tendons. This might involve changing how you perform certain movements, using proper technique or taking regular breaks during repetitive tasks. Ensuring your workstation is set up ergonomically can also help if you use a computer regularly.

Warming up before activity and gently stretching the muscles afterwards can keep your forearms more flexible and less prone to overuse. Strengthening exercises should also be continued to keep the muscles and tendons supported.

Emotional and Practical Impact

Dealing with ongoing pain can affect more than just the physical body. You may feel frustrated, especially if work or hobbies are disrupted. There may also be a worry that using the arm will make things worse. These concerns are completely understandable.

Having a plan and understanding how to care for the affected area can help you feel more in control. Speaking to a healthcare professional for support, reassurance and tailored advice can also make a real difference to how you cope.

Final Thought

Tennis elbow may be uncomfortable and inconvenient, but it is usually a self-limiting condition that responds well to rest, cold therapy, simple exercises and lifestyle adjustments. By relieving pressure on the affected tendon and supporting recovery through stretching and strengthening, most people make a full recovery within a few months. If symptoms persist or become severe, professional advice and additional treatments are available to help restore comfort and function in your arm.