You do not need to be tennis player to get this condition. Any physical activity in which you should need to do repetitive wrist or arm movement can trigger the tennis elbow. Tennis elbow is also known as lateral epicondylitis. It is usually caused by the overuse of tendons and muscles around the elbow joint and forearm. It can cause soreness or pain around the outer part of the elbow. The tendons which are involved in the wrist movement and when they are inflamed, then they can cause pain. This condition very often affects people between the ages of 35 and 65.
This is a very common condition among people who play fencing, tennis, squash, badminton and weight lifting. Also it can affect people with hobbies or jobs that require repetitive motions like knitting, raking, painting, typing, using plumbing tools and carpentry. Symptoms of this condition can vary in intensity and it can include pain when lifting or bending your arm, difficulty in fully extending the forearm, wrist pain while grasping objects, a weak grasp and elbow pain. An episode of this condition can last several weeks or months and in some cases they can even last for years because tendons heal slowly. In the most cases tennis elbow will heal on its own. You need to give a break to your injured arm. Talk with your doctor before you start using some of the mentioned home remedies for tennis elbow because we do not guarantee you that they are suitable for your condition. Before you play some sport, you should warm up properly and gently stretch your arm muscles to prevent injury.
- 1 Tennis elbow home remedies and natural treatments
- 1.1 St. John’s Wort for tennis elbow
- 1.2 Tricep stretch
- 1.3 Massage with oil
- 1.4 Eccentric wrist stretch
- 1.5 Ginger for tennis elbow
- 1.6 Turmeric for tennis elbow
- 1.7 Contrast hydrotherapy for tennis elbow
- 1.8 Ice for tennis elbow
- 1.9 Garlic for tennis elbow
- 1.10 Fenugreek for tennis elbow
- 1.11 Comfrey leaves for tennis elbow
- 1.12 White willow bark for tennis elbow
Tennis elbow home remedies and natural treatments
This home remedy has anti – inflammatory properties which can help to heal a tennis elbow. It is working as an analgesic which can give you a relief from the pain. You should mix 2 teaspoons of St. John’s Wort in one cup of hot water. Cover it and steep it for ten minutes. You should strain it and a little honey in it. You should drink 2 cups of this herbal tea on daily basis until you get the desired results. Also you can apply St. John’s Wort oil on the affected area several times per day in a period of few days. If you are taking any prescription medicines, then you should not take this herb.
You should bend your affected arm behind your back and you should put light pressure on the elbow using your good arm. You should hold for thirty seconds and perform three times per day every other day.
Massage with oil
Massaging your affected area with avocado or calendula oil is also a very effective home remedy for tennis elbow. Both oils can give a relief from pain and inflammation. Also the massage can soothe sore muscles and improve blood circulation. You should apply oil on the affected area. You should do friction massage by rubbing your thumb back over the sore tendon. You should apply oil on the affected area. You should do friction massage by rubbing your thumb back over the sore tendon. Also there is another option and that is to go for trigger – point massage using firm and long strokes. You should massage the affected area 2 or 3 times per day until the pain is gone.
Eccentric wrist stretch
You should rest your forearm down on a table with your wrist hanging off the edge, palm up. You should hold a very light weight (five pounds or less) in your hand. You should drop and lift your wrist slowly. You should perform ten repetitions, three times every other day.
Ginger for tennis elbow
This home remedy has strong anti – inflammatory properties which can help to alleviate the symptoms of tennis elbow. You should cut a small piece of ginger root and you should boil it in 2 cups of water for ten minutes. Strain and add a little honey in it. You should drink this home remedy slowly, 3 times per day until the pain is gone. Also you can apply a ginger poultice on the affected area because this is a very effective home remedy. You should take 4 tablespoons of freshly grated ginger and you should wrap it tightly in a cotton bag. You should put the bag in hot water for less than 1 minute and you should allow it to cool. You should put it on the affected area for fifteen minutes. You should repeat this home treatment several times per day until there is improvement in your condition.
Turmeric for tennis elbow
This home remedy has curcumin which is working as anti – inflammatory agent and also it is natural painkiller. Also it is rich in antioxidants which can eliminate free radicals and speed up the healing time. You should mix one teaspoon of turmeric powder in one cup of milk. You should heat it over low heat. Add a little honey in it. Drink this home remedy 2 times per day at least for a few weeks. Also there is another option and that is to take 250 – 500 mg turmeric capsules 3 times per day but talk with your doctor before you start using them.
Contrast hydrotherapy for tennis elbow
This is a type of therapy in which there is alternating hot and cold compresses on the affected area. It is also a very effective home remedy for tennis elbow. The cold will reduce inflammation and swelling and the heat will increase the blood circulation. You should wrap a hot water bottle in a thin towel and wrap some ice cubes in another towel. You should place the hot compress on the affected area for about 3 minutes. You should remove the compress and immediately put a cold compress on the affected area for about 1 minute. You should continue alternating compresses as noted for fifteen to twenty minutes. You should follow this home remedy a few times per day until you get a relief.
Ice for tennis elbow
One of the simplest and easiest ways to reduce pain and swelling is icing the elbow. Ice can help to prevent the progression of the condition. You can use a frozen pea bag if you do not have ice. You should wrap some ice cubes in a thin towel. You should rest your elbow on a pillow or other cushioned area. You should place the towel gently on the affected area. Let it stay there for ten to fifteen minutes. Repeat this natural treatment several times per day until the pain is gone. You should never put the ice directly on your skin.
Garlic for tennis elbow
Garlic is rich in selenium and sulfur. It is very effective home remedy for tennis elbow. It can give you a relief from inflammation and pain. You should heat 4 crushed garlic cloves in 2 tablespoons of mustard oil until they turn dark brown. You should strain it and allow this oil to cool until it is comfortably warm. You should apply this home remedy on the affected area. You should massage gently for a few minutes and then let it stay there for a few hours. You should follow this home remedy 2 times per day in a period of several days. Also you can eat 2 or 3 raw garlic cloves on daily basis. If you do not like the taste of garlic, then you should take garlic supplements after talking with your doctor.
Fenugreek for tennis elbow
This home remedy has anti – inflammatory properties which can help to reduce inflammation and swelling. This can help to speed up the recovery process. You should grind one to 2 tablespoons of fenugreek seeds along with enough milk to make a paste. You should apply this paste on the affected area and let it stay there for 1 or 2 hours. You should rinse it off using warm water. If you want (it is recommended), you can eat one teaspoon of finely ground fenugreek seeds along with one glass of lukewarm water daily in the morning. You should follow these home remedies once per day until the pain is gone.
Comfrey leaves for tennis elbow
Comfrey leaves have some chemicals which can aid in the natural healing of the body. Also these leaves work as a natural painkiller. You should soak comfrey leaves in hot water until they become soft. While these leaves are still warm, you should press the soft leaves on the affected joint. You should wrap a cloth around it to hold comfrey leaves in place. Let it stay there throughout the night. You should follow this home remedy once per day until the inflammation and swelling are gone. Also you can rub some comfrey oil gently on the affected area 2 times per day for several weeks.
White willow bark for tennis elbow
This is also a very effective home remedy for tennis elbow. It has a compound known as salicin which is a reason why the white willow bark works as a natural painkiller. You should to add 1 teaspoon of dried form of this home remedy to one cup of boiling water. You should cover it and steep it for fifteen minutes. You should strain and drink this home remedy while it is still warm. You should do this natural treatment once per day until you feel better.