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Home Remedies for Tennis Elbow

Home Remedies for Tennis Elbow
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What is Tennis Elbow?

First of all, this condition does not apply only for tennis players. Anyone who often performs physical activities which use wrist and arm movement repetitively can be prone to tennis elbow.

What causes Tennis Elbow?

Also known in medical term as lateral epicondylitis, it is often occurred due to overstrain of tendons and muscles at the forearm as well as elbow joint[1][2]. There will be soreness and pain at the elbow’s outer part. For the tendons which are involved in the movement of wrist can also be painful from inflammation.

This condition usually happens to people from 35 to 65 of age. Also it is extremely common for people who play sports such as squash, badminton, racquetball, fencing, weight lifting and especially tennis. Not only sports, people who have hobbies or jobs which requires repetition in movement such knitting, raking, painting, typing or carpentry. Most importantly, this condition mostly injures the dominant arm.

Symptoms:

The intensity will be different from one to another. Common symptoms can be wrist and elbow pain, weak grasp, trouble with extending forearm fully as well as pain during bending or lifting the arm.

This condition might last for couples of week to month; particularly there is case which lasts for years due to the extremely slow heal of tendons. Normally, this condition often heals itself. All you need to comply is resting your injured arm well.

Here are the top 15 most effective home remedies for tennis elbow which are easy for you to apply in order to get rid of painful elbow as well as strengthen your tendons and muscles.

1. Ice

This is the easiest and simplest method from the list of home remedies for tennis elbow but it can alleviate swelling and pain. Furthermore, it can help you prevent the condition from progressing. In case, ice is unavailable, you can opt for some frozen pea bags.

Ice - Home Remedies for Tennis Elbow

How to use:

  • Take some ice cubes and wrap them in a towel.
  • Use a pillow or cushion to rest the elbow.
  • Apply the towel onto the affected area.
  • Keep it for about 15 minutes.
  • Perform couples of time per day.

Note: Do not directly put ice onto skin.

2. Contrast Hydrotherapy

A bit more complicated than using ice, this method from the list of home remedies for tennis elbow is the combination of cold and hot compresses. The heat will improve circulation of blood as well as alleviate pain while the coldness will soothe inflammation and swelling.

Contrast Hydrotherapy - Home Remedies for Tennis Elbow

How to use:

  • Take a hot bottle of water and wrap in a towel then take some ice cubes and use another towel to wrap them.
  • Apply directly the hot compress onto the affected area for 3 minutes.
  • Replace with cold compress for 1 minute.
  • Continue the cycle for at least 15 minutes.
  • Perform couples of time every day until there are positive changes.

3. Turmeric

The well-known curcumin compound is what makes turmeric essential to the list of home remedies for tennis elbow. Considered the natural painkiller and anti-inflammatory agent, it even contains antioxidant property which helps you destroy those free radicals while improving the healing[3][4].

Turmeric - Home Remedies for Tennis Elbow

How to use:

  • Take a teaspoon of turmeric powder into some milk. Warm up the mixture and put in some honey. Consume twice per day for at least several weeks.
  • Another way is taking turmeric in supplementary form of capsule for 250 – 500mg in 3 times every day. However, you still need to consult the doctor first.

4. Ginger

With powerful anti-inflammatory property, it is easy to understand why ginger appears in the list of home remedies for tennis elbow as it can effectively ease those symptoms of this condition[5][6].

Ginger - Home Remedies for Tennis Elbow

How to use:

  • Take a piece of ginger into some boiling water for about 10 minutes. Then have it strained and put in some honey. Consume slowly for 3 times every day.
  • Also you might make a ginger poultice to apply. You can take 4 tablespoon of grated fresh ginger and use a cotton bag to wrap it. Take the bag into some hot water for about 1 minute then take out and let it cool down. Apply the bag directly onto the affected area for about 15 minutes. Perform couples of time every day.

5. Massage

Using the either avocado or calendula oil to massage is the tip you should practice from the list of home remedies of tennis elbow. Those oils will be able to soothe your pain and inflammation[7]. Moreover, massage will enhance the circulation of blood as well as ease the soreness of muscles.

Elbow Massage - Home Remedies for Tennis Elbow

How to do:

  • Take some oil onto the affected area. Use your thumb to rub back and forth.
  • Another way is perform some trigger-point massage by doing long and firm strokes.
  • Massage for 2 – 3 times every day until there are positive changes.

6. St. John’s Wort

Containing analgesic as well as anti-inflammatory properties, this herb will be able to provide significant help for the treatment of tennis elbow.

How to use:

  • Take 2 teaspoons of dried herb into some hot water and steep for about 10 minutes. Then have it strained and add in some honey. Consume 2 cups every day.
  • Also you can take the essential oil of this herb to apply onto the affected area for couples of time per day in several days.

Note: Avoid using this herb in case you are having prescription medications.

7. Fenugreek

This wonderful seed contains effective anti-inflammatory property that is capable of ease inflammation and swelling[8][9]. Therefore, it is no surprise that fenugreek is included in the list of home remedies for tennis elbow.

Fenugreek - Home Remedies for Tennis Elbow

How to use:

  • Take 1 to 2 tablespoons of fenugreek seeds into some milk to forma paste. Use the paste to apply onto the affected area and keep it on for about 1 – 2 hours. Then cleanse off using warm water.
  • Also you can consume a teaspoon of grounded fenugreek seeds with some warm water every early morning.

Perform those methods once every day until there are positive changes.

8. Garlic

Abundance in selenium and sulfur, garlic is capable of alleviate inflammation and pain effectively which make it suitable for the list of home remedies for tennis elbow[10][11].

How to use:

  • Take 4 cloves of crushed garlic into 2 tablespoons of mustard oil and heat up until the garlic is brown. Then have it strained and let the oil cool down to warm. Use the oil to apply directly onto the affected area. Gently massage for couples of minute and keep the oil on for several hours. Perform twice every day for couples of day.
  • Also you can consume 2 to 3 cloves of garlic every day. In case you cannot stand the garlic’s smell, you might take garlic in supplementary form but you need to consult the doctor first.

9. White Willow Bark

This herb is presented in the list of home remedies for tennis elbow due to its salicin compound which can act an efficient natural painkiller.

White Willow Bark - Home Remedies for Tennis Elbow

How to use:

  • Take a teaspoon of dried bark into some boiling water and steep for about 15 minutes.
  • Then have it strained and consume warmly.
  • Perform every day.

10. Comfrey Leaves

Containing some certain chemicals which can assist the healing capabilities of your body, it is acknowledged as a mild painkiller which can support the treatment of tennis elbow rather well.

How to use:

  • Take some comfrey leaves and soak in hot water until soft.
  • Then apply the warm leaves onto the affected area.
  • Use a cloth to wrap and hold the leaves.
  • Keep it on overnight.
  • Perform every day until the symptoms are gone.

Also you might comfrey oil to run gently onto the affected area twice every day for couples of week.

11. Omega-3 Fatty Acids

In order to alleviate the inflammation from tennis elbow, you will need to consume more omega-3 fatty acids which can be obtained from tuna or salmon[12][13]. This nutrient is something you cannot ignore in the list of home remedies for tennis elbow.

12. Cabbage

Cabbage - Home Remedies for Tennis Elbow

This common vegetable can be your perfect cure from the list of home remedies for tennis elbow. You just need to take some cabbage leaves and soak in water for about 30 minutes. Then apply directly onto the affected are. Use a cloth to wrap and hold for overnight.

13. Tendon Exercise

This tip is the one you must definitely follow in the list of home remedies for tennis elbow as it will strengthen your muscles and tendons against the damage of repetitive motion. You can practice some exercises like wrist flexor or wrist extensor as they are highly effective for the healing process of tennis elbow.

14. Supportive Brace or Sling

You can put on a sling or brace for supporting the treatment for tennis elbow as they can elevate the arm which will prevent the arm from any unwanted exertion that can pressurize the muscles.

15. Take a Rest

The main reason for the occurrence of tennis elbow is the repetition of physical activities without any good rest. Therefore, it is necessary to take rest in periodic interval to decrease the stress as well as pain on elbow.

*Disclaim: The effectiveness from applying these natural tips will be depended on the body condition of the applicant.

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