Dr. Scott's Home Treatments for Tennis Elbow

Tennis elbow, also known as lateral epicondylitis, is a common overuse injury that causes pain on the outer part of the elbow. It occurs when the tendons that connect the forearm muscles to the elbow joint become inflamed, often due to repetitive motions like gripping or lifting. This can lead to discomfort, tenderness, and difficulty performing simple activities like lifting objects, typing, or even holding a cup of coffee.

If you’re dealing with these symptoms, you’re not alone—and the good news is that effective home treatments can provide relief. At 5280 Spine & Sport, a trusted Denver sports injury clinic, Dr. Scott Sheil-Brown has been treating and helping prevent sports injuries since 2007. While professional care is essential for severe cases, Dr. Scott’s home treatments for tennis elbow can help alleviate discomfort and speed up recovery in milder cases.

Woman resting her arm on a couch

Rest and Activity Modification

When dealing with tennis elbow, it's critical to avoid activities that strain the forearm muscles. This means reducing or pausing any motion that involves lifting, gripping, or repetitive use of your wrist and elbow. Long-term static postures can also cause tension, so remember to take regular breaks to stretch. If it hurts, skip the activity or give yourself more time to rest and recover.

Woman applying ice pack to elbow

Ice Therapy

Applying a cold compress or ice pack to the affected area for 10-15 minutes several times a day helps reduce inflammation and alleviate pain. Use this after activities that strain the elbow, and make it part of your daily routine to keep swelling in check.

Woman stretching her forearm

Gentle Stretching

Stretching can improve mobility and reduce tension in the muscles. Try Dr. Scott’s recommended stretches:

  • Wrist Extensor Stretch: Slow and low intensity! With your arm extended in front of you, use your other hand to gently pull the fingers and wrist downward. Rotate fingers inward and outward 180 degrees to find sensitive spots. Hold for 15-30 seconds and repeat on an hourly basis if relief is provided. Add a loosely clenched fist for additional anatomy mobility. Be patient, applying pressure approximately without pain.

  • Wrist Flexor Stretch: Extend your arm, and gently pull your fingers and wrist upward with the other hand. Rotate fingers inward and outward 180 degrees to find sensitive spots. Hold for 15-30 seconds, repeating 3-5 times. Additionally, pull individual fingers to locate tight and tense tendons.
Man holding his forearm

Massage to Improve Blood Flow

Massaging the forearm muscles can improve circulation and prevent tissue damage. Use gentle pressure on the tender areas near the elbow, focusing on muscles rather than bone. Foam rolling or using a massage ball can also be effective for releasing tension and increasing blood flow. Spend a few minutes each day massaging the area to promote recovery.

  • Self-Massage: Use gentle pressure to massage the forearm muscles, focusing on the tender spots near the elbow, avoiding the bone. This can help release tension and promote increased blood flow. Loss in blood flow (ischemia) leads to soft tissue death, scar tissue formation, and localized inflammation that causes pain. This can lead to a vicious repetitive cycle of non-traumatic injury that remains chronic.

  • Foam Rolling or Massage Ball: Roll the affected area on a soft foam roller, massage ball, golf ball, percussion tool or your own fingers to improve tissue mobility and circulation. Very important to increase the vascular perfusion in order to allow the soft tissues to heal appropriately. This can be performed with as little as 2-3 minutes, 2-3 times per day.
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Pain Relief Medications

Nonsteroidal anti-inflammatory drugs like ibuprofen or aspirin can help reduce pain and inflammation. Always consult a healthcare professional before using medication.

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Gradual Return to Activity

As symptoms improve, you may gradually begin to return to activity. Use these methods to prevent further injury:

  • Progressive Loading: Gradually increase the duration or intensity of activities that involve your elbow to avoid re-injury. Begin with isometric muscle contractions to re-introduce healing tissue to more normal loads. Progress into rehab if needed with a trained healthcare professional.

  • Strengthening Program: Incorporate a structured, progressive strengthening program to build resilience in the forearm muscles and tendons over time. Avoid repeating history! Learn how to manage the condition preventatively. A little daily effort goes a long way in preventing recurrence.
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Diet and Supplements

Diet plays a pivotal role in your body's injury prevention and recovery. Keep these items in mind as you make diet choices:

  • Anti-inflammatory Diet: Consider adding more anti-inflammatory foods to your diet, such as leafy greens, fish rich in omega-3, turmeric, and berries.

  • Supplements: Consult a healthcare professional about potential supplements like fish oil, turmeric, or magnesium that may support soft tissue and joint health in addition to inflammation management.

  • Hydration: Drink plenty of water to keep tissues hydrated, which supports the healing process.

If your symptoms persist or worsen, 5280 Spine & Sport is here to help. Contact our Denver sports injury clinic today to schedule a consultation with Dr. Scott. Get back to your best self and keep the champion within you strong and injury-free!

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