How to relieve tennis elbow pain?

Abdullah Kalf - Editor
5 min readFeb 12, 2024
Photo by Lucaxx Freire on Unsplash

Tennis elbow, clinically known as lateral epicondylitis, is a common overuse injury characterized by pain and tenderness on the outer side of the elbow. Despite its name, tennis elbow can affect individuals who participate in a variety of activities that involve repetitive arm motions, such as tennis, gardening, painting, and manual labor. While tennis elbow can be painful and debilitating, there are several strategies and treatment options available to relieve pain, promote healing, and prevent recurrence. In this comprehensive guide, we'll explore evidence-based methods to effectively manage tennis elbow pain and support recovery.

#### Understanding Tennis Elbow

Tennis elbow occurs when the tendons that attach to the bony bump on the outside of the elbow become inflamed or damaged due to repetitive stress or overuse. This condition commonly affects the extensor carpi radialis brevis tendon, which helps stabilize the wrist during gripping and lifting motions. While tennis elbow can develop gradually over time, it can also occur suddenly due to a sudden force or injury. Common symptoms of tennis elbow include:

- Pain or tenderness on the outer side of the elbow, especially when gripping or lifting objects.
- Weakness in the affected arm, making it difficult to perform everyday tasks such as lifting, gripping, or turning objects.
- Stiffness or limited range of motion in the elbow joint.
- Swelling or inflammation around the outer elbow.

#### Effective Strategies for Tennis Elbow Pain Relief

1. **Rest and Modify Activities:** Resting the affected arm and avoiding activities that exacerbate pain or strain the elbow is essential for allowing the injured tendons to heal. Modify your activities to reduce stress on the elbow joint, such as avoiding repetitive motions, lifting heavy objects, or using excessive force with the affected arm. Consider using assistive devices or ergonomic tools to minimize strain and support proper body mechanics during daily tasks.

2. **Apply Ice Therapy:** Applying ice or cold packs to the affected area can help reduce pain, inflammation, and swelling associated with tennis elbow. Use a cold pack or ice wrapped in a cloth and apply it to the…



Abdullah Kalf - Editor

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