Tennis elbow, or Lateral Epicondylitis, is a condition that causes pain and inflammation on the outer part of the elbow. It is an overuse injury caused by micro-tears and degeneration in the tendons that attach the forearm muscles to the outer bone of the elbow (called the lateral epicondyle) [1]. While often associated with racquet sports, it commonly affects individuals whose jobs involve repetitive gripping, twisting, or lifting, such as painters or carpenters [2]. Due to the complex nature of tendon injuries, consult a doctor for a proper diagnosis and tailored treatment plan.
Home Remedies for Initial Tennis Elbow Management
1. Prioritise Rest and Activity Modification
Rest is the most crucial step to ease elbow pain and allow the damaged tissues to begin recovery [3]. Keep in mind that tennis elbow is a repetitive stress injury that causes the tissues around the elbow joint to become inflamed and damaged. The key is “relative rest,” meaning you should avoid activities that provoke pain (e.g., forceful gripping or heavy lifting) but maintain gentle motion in the arm to prevent stiffness.
2. Massage with Cold Therapy
If you have acute tennis elbow pain and swelling, icing can help reduce pain and inflammation. A simple way to relieve elbow pain is to massage the affected area with an ice pack. Apply a cold pack or use an ice massage on the painful part of the elbow for 10-15 minutes, two to three times a day [3]. Always place a thin towel between the ice and your skin to prevent ice burn. Cold therapy is generally most effective in the early, acute phase of the injury.
3. Compression and Elevation
Use a compression bandage or an elastic sleeve to minimise swelling and provide mild support to the joint. Keep your arm elevated when resting to reduce inflammation and promote healing, especially if swelling is present.
4. Gradual Strengthening and Stretching Exercises
Once acute pain subsides, moving your elbow and forearm can help you get better faster by stimulating blood flow and improving tendon strength [4]. It is highly recommended to consult a physical therapist for an individualised exercise program to ensure safety and effectiveness.
A) Targeted Grip and Forearm Strengthening
Due to pain in the forearm muscle tendon, tennis elbow can often make it hard to grip something. Gentle, progressive strengthening is vital for long-term recovery [5]. Tools like therapy putty and exercise balls can be used to build strength and coordination in the hands, wrists, and forearms. This includes exercises like performing slow, controlled wrist extensions and flexions against light resistance. Always start with very light resistance and high repetitions, ensuring the exercise does not cause sharp or increasing pain [5]. Your tolerance and progression will depend on your symptoms.
B) Stretching
Tennis elbow is known to make the elbow joint and muscles around it stiff. With the right stretches, the tension in the forearm, wrist, and whole arm can be relieved quickly and function can be recovered. A key stretch involves gently extending the elbow and using the opposite hand to pull the hand downward (into flexion) to stretch the extensor muscles. Hold the stretch for 15-30 seconds, repeating 2-4 times. Stop immediately if you experience sharp pain; stretches should only cause a mild, tolerable tension.
5. Over-the-Counter (OTC) Pain Relievers
In consultation with your doctor, they may recommend nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen. These can help ease acute pain by reducing inflammation, but they are generally recommended for short-term use only.
A balanced approach is critical: while these medicines can provide quick pain relief, prolonged use can carry risks, including gastrointestinal irritation and kidney issues. If the pain doesn’t go away after a few days of taking these medications, consult a doctor about alternative pain management or further diagnostic workup [3].
6. Using Hot and Cold Treatments
If your injury is chronic (long-lasting or recurrent), a combination of hot and cold therapy may help the most. Switching between an ice pack and a heating pad is a great way to improve blood circulation (heat) and help the elbow feel better, relax the muscles, and manage pain (cold). Heat should be applied before stretching or strengthening to warm up the tissue, and ice should be used after activity if it causes a flare-up of pain. Switch between these two options twice or three times a day.
7. Elbow Braces to Support
Different kinds of elbow braces can help in different ways. A compression sleeve doesn’t give much support but can help control swelling and provide proprioceptive feedback. On the other hand, a counter-force strap (worn just below the elbow) can reduce strain on the extensor tendons during activity by redirecting the force away from the epicondyle [4]. Research indicates that such braces are most effective as a short-term aid and should be combined with a comprehensive exercise program [5].
Therefore, these home remedies can help you ease the pain and reduce inflammation. The majority of tennis elbow cases (approximately 80-90%) improve with a conservative management approach involving rest and exercise within six to twelve weeks [6]. If symptoms persist, worsen, or cause significant functional limitation, then consult your doctor and take treatment as per your symptoms.
Conclusion
With tennis elbow, patience and graded self‑care are vital. Resting the arm, applying ice and gentle compression, and easing back into stretching and progressive strengthening are the cornerstones of tendon healing. Simple kit—elastic bandage, ice pack, therapy putty or a soft ball—often suffices at home. Combine these measures with short courses of over‑the‑counter anti‑inflammatories if you tolerate them, and consider a counter‑force strap or sleeve for temporary support. Most episodes improve within six to twelve weeks when managed early; however, persistent, non-improving pain, pain that disrupts sleep, or symptoms lasting beyond three months warrant a professional assessment to rule out more complex tendon injury or neck‑related referral pain.
Frequently Asked Questions (FAQs)
How long does tennis elbow usually take to heal?
Mild cases often improve in 4-6 weeks with rest and exercise. Severe or recurrent injuries may need several months of supervised therapy, with some chronic cases taking up to 6–12 months for full resolution [2].
Should I stop all sports while it heals?
Pause activities that provoke pain, but keep the shoulder and wrist moving gently. A physiotherapist can guide a gradual, pain‑free return to play, often by modifying equipment or technique to minimise strain.
Do elbow braces actually help?
A counter‑force strap can reduce strain on the extensor tendons during activity. It is a short‑term aid and works best alongside stretching and strengthening. Its main benefit is temporary pain relief during activity, not necessarily speeding up healing [4].
When should I see a doctor or physiotherapist?
Seek review if pain persists beyond two weeks, disrupts sleep, or causes grip weakness. Early assessment can confirm the diagnosis and tailor a rehab plan, which is crucial for achieving long-term relief [6].
Are steroid injections a good option?
Corticosteroid injections may give temporary relief in stubborn cases. They are usually reserved for symptoms that have not settled with conservative care. Evidence suggests injections can provide rapid, short-term relief (under 6 weeks) but may lead to higher recurrence rates and worse long-term outcomes compared to physical therapy alone [6].
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a qualified healthcare professional before starting or changing any treatment, especially for persistent or severe symptoms.
References
[1] Buchanan, B. K., & Varacallo, M. A. (2024). Lateral epicondylitis (Tennis elbow). StatPearls. NCBI Bookshelf. Retrieved October 29, 2025, from https://www.ncbi.nlm.nih.gov/books/NBK431092/
[2] Ma, K.-L., & Wang, H.-Q. (2020). Management of lateral epicondylitis: A narrative literature review. Pain Research and Management, 2020, 6965381. https://doi.org/10.1155/2020/6965381
[3] Cutts, S., Gangoo, S., Modi, N., & Pasapula, C. (2020). Tennis elbow: A clinical review article. Journal of Orthopaedics, 17(2), 203–207. https://doi.org/10.1016/j.jor.2019.08.005
[4] Nuhmani, S., & Bashir, F. (2015). Therapeutic management of tennis elbow. Saudi Journal of Sports Medicine, 15(1), 13. https://doi.org/10.4103/1319-6308.149522
[5] Day, J. M., Lucado, A. M., & Uhl, T. L. (2019). A comprehensive rehabilitation program for treating lateral elbow tendinopathy. Journal of Sports Physical Therapy, 14(3), 10–19. Retrieved October 29, 2025, from https://pmc.ncbi.nlm.nih.gov/articles/PMC6769266/
[6] Smidt, N., van der Windt, D. A. W. M., Assendelft, W. J. J., Deville, W. L., Korthals-de Bos, I. B. M., Bouter, L. M., & Wouter, J. B. (2002). Corticosteroid injections, physical therapy, or a wait-and-see policy for lateral epicondylitis: A randomised controlled trial. The Lancet, 359(9307), 657–662. https://doi.org/10.1016/S0140-6736(02)07817-6
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