man with tennis elbow

15 Proven Home Remedies for Tennis Elbow Relief

The shooting pain of tennis elbow is sure to take a little something off of your serve, but it can also interrupt other, regular, daily functions. Getting tennis elbow relief is something that you would to get to sooner rather than later. Let’s look at what causes tennis elbow before we move on to the 15 proven home remedies.

Tennis elbow is a type of repetitive motion and overuse injury that tends to affect the tendons and joints of the forearm and elbow. Though the pain is mostly in the elbow and forearm, tennis elbow also affects the use of your wrists and hands due to the radiating pain. Inflammation and symptoms often develop slowly over a period of months before their most painful onset strikes.

These 15 proven home remedies for tennis elbow relief can help, but they’re not all inclusive. In severe cases, it is best to consult your healthcare provider.

15 Proven Home Remedies for Tennis Elbow Relief

Rest

Pushing through the pain won’t bring you tennis elbow relief; it will just make it worse.

What to do:

  • Be aware of the warning signs of stress, fatigue and overuse.
  • When you feel the warning signs back off and soften up.
  • Change the grip on your racket and utilize your alternate hand more.

How it works:
Rest your arm and reduce its stress and fatigue early on. By taking a break occasionally, you can lessen the effects of tennis elbow, especially the inflammation of the area.

Egoscue

Consider the use of the Egoscue method to promote tennis elbow relief.

What to do:

  • Familiarize yourself with the Egoscue method.
  • Focus on correcting the form of your shoulder, back and forearm.
  • Constantly practice correct posture and alignment on a daily basis.

How it works:
The Egoscue method focuses on posture and alignment control, which can help take stress of off the affected areas and bring relief to the pain and inflammation.

Contrast Hydrotherapy

Contrast hydrotherapy can also bring tennis elbow relief.

What to do:

  • Using two towels; wrap one around a hot water bottle and ice cubes in the other.
  • Apply the hot compress to the affected area for three minutes.
  • After removing the hot compress, apply the cold compress to the same area for 1 minute.
  • Alternate compresses for a period of 15 to 20 minutes.
  • You can repeat this treatment several times a day until your condition improves.

How it works:
Alternating between hot and cold allows the heat to increase blood circulation and reduce pain, while the cold reduces inflammation.

hydrotherapy session in iceland

Epsom Salt

The muscle relaxing and anti-inflammatory properties of Epsom salt can also achieve tennis elbow relief.

What to do:

  • Fill a large tub or sink with warm water.
  • Add ½ to 1 cup of Epsom salt to the warm water.
  • Submerge your forearm and elbow into the water for 15 to 20 minutes.
  • You can repeat this treatment several times a week.

How it works:
The magnesium content in Epsom salt can help reduce tension and fatigue in the affected area while the salt acts to draw out the excess fluids from the inflammation.

Magnesium

Reducing or eliminating muscle tension and fatigue are major factors in bringing about tennis elbow relief.

What to do:

  • Load up your daily diet with magnesium rich foods.
  • Consider taking 500 mg of a magnesium supplement daily.

How it works:
Besides reducing muscle tension and fatigue, as we mentioned above, magnesium also aids in increased nerve function.

Turmeric

Our first reaction to inflammation and pain is to reach for a prescription or over-the-counter pain reliever. You can achieve the same results without the risks by using turmeric to bring tennis elbow relief.

What to do:

  • Grate ¾” to 1” of raw turmeric.
  • Boil a cup of water with the turmeric added for 10 minutes.
  • Strain the tea into a cup and drink it several times a day.
  • You can also add 1 tsp of turmeric powder to a glass of warm milk to achieve pain relief.

How it works:
Curcumin, the active ingredient in turmeric is equally effective at reducing pain and inflammation as commercial pain relievers without damaging your liver.

Elastic Bandage

Compression through the use of an elastic bandage can also bring tennis elbow relief.

What to do:

  • Purchase or keep elastic bandages on hand as a part of your home first aid kit.
  • Get someone to help you, because it’s very likely you can’t do it by yourself.
  • Make sure the person wraps your arm and elbow properly following the directions for wrapping tennis elbow provided in the link.

How it works:
Compression with an elastic bandage provides support for the joint, holds the tendons in place while they heal and helps reduce inflammation.

Acupressure or Acupuncture

Tennis elbow relief can also be accomplished through the use of acupressure or acupuncture.

What to do:

  • Consult an acupuncture specialist if you want to try acupuncture, but you can do acupressure yourself.
  • Following a pressure point chart, locate the LI-4, LI-10 and LI-11 pressure points on your arm.
  • Move from one point to the next using your thumb to apply gentle steady pressure for 20 to 30 seconds on each point.
  • Repeat several times daily.

How it works:
Both acupuncture and acupressure have been used for centuries in Chinese medicine to relieve pain, restore balance and reduce inflammation.

Pineapple

Our tastiest tennis elbow relief remedy comes from pineapple.

What to do:

  • You can include raw, uncanned (unsweetened) pineapple into your daily diet.
  • Alternately, make juice from the fruit by placing them in a blender on puree for several minutes. Strain the juice from the pulp, mix with water and enjoy a naturally sweet drink 2 to 3 times a day.
  • Don’t throw away the husks, they can be boiled for about an hour and then pureed along with the water in the pot to make juice in the same way as described above.

How it works:
Pineapple has an easily digested enzyme known as bromelain, which is one of the most effective natural cures for inflammation.

pineapple fruit near sea

Devil’s Claw

Another highly potent anti-inflammatory herb that can bring tennis elbow relief is devil’s claw.

What to do:

  • 1500 to 2000 mg of devil’s claw can be consumed daily in capsule form.
  • Or boil 1 tsp of crushed devil’s claw in a cup of water for 10 minutes, strain and to drink a couple of times a day.

Note: Those prone to peptic ulcers or who are on blood-thinning medications should not use devil’s claw.

How it works:
Devil’s claw contains harpagoside, which helps encourage the production of nitric oxide in the blood. Increased nitric oxide reduces inflammation.

Fenugreek

Tennis elbow relief can also come from fenugreek.

What to do:

  • Grind a couple of tablespoons of fenugreek seeds and add enough milk to create a paste.
  • Apply the paste to the affected area and let it stand for a couple of hours.
  • Rinse off the paste with warm water.
  • Additionally, you can consume 1 tsp of finely chopped fenugreek followed by a glass of warm water on a daily basis until your condition improves.

How it works:
Fenugreek is another anti-inflammatory remedy that helps reduce swelling and pain.

Garlic

Garlic is one of the most commonly found tennis elbow relief remedies found in the home.

What to do:

  • In 2 Tbsp of mustard or olive oil, heat four crushed garlic cloves until they turn dark brown.
  • Strain the oil from the garlic and allow it to cool for several minutes.
  • Massage the oil into the affected areas for 3 to 5 minutes and then let it sit for several hours.
  • Repeat 2 or 3 times daily.
  • Easting a clove of garlic daily or taking a garlic supplement can also help.

How it works:
The sulfur and selenium in garlic help to reduce inflammation and relieve pain.

Ginger

Turmeric’s cousin, ginger, can also bring you tennis elbow relief.

What to do:

  • Grate 4 Tbsp of fresh ginger root.
  • Tightly wrap it in a cotton bag.
  • Submerge the bag in hot water for a little less than a minute and allow it to cool enough so it won’t burn you.
  • Apply the bag of ginger to the affected area for 15 minutes.
  • Repeat the treatment several times a day until your condition improves.

How it works:
Ginger is another substance with strong anti-inflammatory properties.

Comfrey

Comfrey leaves can also help you achieve tennis elbow relief.

What to do:

  • Soften comfrey leaves by soaking them in hot water.
  • Press the softened leaves to the affected area while they are still warm.
  • Use plastic wrap to hold them in place.
  • Rewrap your arm with the elastic bandage.
  • Leave the comfrey in place overnight.
  • Continue this treatment until all inflammation is gone.

How it works:
Certain chemicals in comfrey leaves act as pain killers and also encourage the healing of tissues.

rough comfrey

Essential Oil Blend

Finally, tennis elbow relief can come from a special blend of essential oils which can be applied to the affected areas.

What to do:

  • Blend together the following oils:
    • 10 drops of eucalyptus globules;
    • 10 drops of ginger;
    • 10 drops of Helichrysum;
    • 5 drops of Peppermint;
    • 5 drops of Rosemary;
    • 2 Tbsp of Sunflower oil;
  • Massage the oil mixture into the affected areas, at least, a couple times a day.

How it works:
The combined properties of these oils penetrate into the tendons and joint involved in the injury promoting circulation, healing and reducing inflammation.

A Final Thought

Left untreated, tennis elbow can become a serious enough issue for surgical correction. Avoid going to that extreme by treating it early with these 15 proven home remedies for tennis elbow relief. Comment below if you have used any of these treatments or would like to suggest others that aren’t on the list.

Images from depositphotos.com and pixabay.com.

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