How to Treat Tennis Elbow

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To treat tennis elbow (lateral epicondylitis), start by resting the arm and avoiding the repetitive activities causing the pain. Apply ice for 15 minutes several times a day, take over-the-counter anti-inflammatory drugs like ibuprofen, wear a counterforce forearm strap or brace, and perform gentle stretching and eccentric strengthening exercises. 

Home Care and Relief

• Rest: Stop or modify the specific sports, hobbies, or work tasks that trigger the outer elbow pain.

• Ice: Place a cold pack wrapped in a towel on the sore area for 15 minutes every few hours to lower swelling.

• Pain relievers: Use nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen, or try a topical pain gel.

Bracing: Wear a counterforce elbow or wrist strap just below the joint to reduce strain on the healing tendon.

The most common lateral epicondylitis symptoms include:

• Elbow pain, usually concentrated on the outside of your elbow

• Stiffness

• Swelling

• A weakened grip, especially when you’re trying to hold something like a racket or pen

The best exercises for tennis elbow focus on eccentric strengthening (lowering a weight slowly) and gentle stretching of the forearm extensors. Top movements include eccentric wrist extensions, towel or ball squeezes, supination rotation, and straight-arm wrist stretches. 

Stretching Exercises

• Wrist Extension Stretch: Extend your arm straight out with your palm facing down. Bend your wrist so your fingers point toward the floor. Use your other hand to gently pull the hand closer until you feel a light stretch. Hold for 15 to 30 seconds. 

• Wrist Flexion Stretch: Extend your arm with your palm facing up and your elbow straight. Point your fingers toward the floor by bending your wrist. Use your other hand to add light pressure for 15 to 30 seconds. 

Strengthening Movements

• Eccentric Wrist Extension: Rest your forearm on a table with your hand hanging off the edge palm-down. Use your good hand to lift a light weight up, then slowly lower it using only the injured arm over 3 seconds. 

• Supination with a Band: Hold a light resistance band or a small weighted hammer. With your elbow at your side, slowly rotate your forearm from a palm-down to a palm-up position. 

• Ball Squeeze: Hold a soft tennis ball or a rolled-up sock in your hand. Squeeze it firmly for 6 seconds, then release. Repeat 10 times to build basic grip endurance.