In this blog post, you will learn how to get rid of tennis elbow at home both quickly and effectively. Tennis elbow (a.k.a. lateral epicondylitis) is a common injury that afflicts not just tennis players, but desk jockeys and non-athletic people alike.
What happens when someone gets a tennis elbow is the tendons of the lateral part of the elbow get strained causing inflammation and soreness.
Tennis elbow symptoms can gradually develop over a period of time starting with some general soreness and tenderness around the outside of your elbow, which then leads to tight forearm muscles (also called the extensors).
If these symptoms are ignored and left untreated, there’s a strong possibility that you won’t be able to straighten your arm out when you wake up in the morning without feeling extreme pain and discomfort. In addition, performing simple tasks such as turning a doorknob or shaking hands can become challenging and frustrating.
Don’t fret! In this article, you will learn…
How to Get Rid of Tennis Elbow at Home in 7 Easy Steps
Step #1: Stop in the Name of Pain!
If you suspect that you have a tennis elbow, then STOP doing that activity or take a break from using your arm and do whatever you can to move it as little as possible.
Many people try to tough it out and work through the pain and continue to use their arm despite the agonizing discomfort.
If this pain persists for 3 months, then it’s gotten into the chronic phase and now you could be dealing with tennis elbow for a LONG time.
However, with proper care, your tennis elbow can go away quickly in a matter of weeks.
Step #2: Ice It!
You need to act fast, like Superman. Once you feel the pain, be proactive, and use an ice or cold pack for about 10 to 15 minutes at a time repeating up to two or more times a day.
Icing your elbow can speed up the recovery and reduce the swelling and inflammation.
Tip: If you’re using straight ice, then place a thin cloth on your skin. Keep the ice on your elbow until the pain subsides or until it melts.
If you’re an Ice-Hater, then use a warm, moist cloth or soak in a hot bath. Trust your gut, if the ice makes you flinch, skip, and take a dip in the tub. Just make sure the water isn’t scalding hot.
Step #3: Pain Relieving Cream
Applying a generous amount of Penetrex or any other topical pain reliever can help heal and repair your tennis elbow pain.
Within a few weeks of using this, your pain can go from an 8 on the pain level to about a 2 or 3. Also, it’s greaseless, stainless, and has a vanishing scent. 🙂
Step #4: Elbow Brace
Using a tennis elbow brace spreads the pressure throughout your arm instead of putting it all on the tendon. It also provides comfortable support so that your elbow pain will heal faster.
Step #5: Wrist Stretch
Stretching your wrist out can help to elongate the tight forearm muscles.
Here’s how to do it: First, bend and stretch your wrist as far back as you can, providing slight pressure with your other hand. Hold for 2 seconds and repeat 10 times.
Now, bend your wrist in the other direction so that your palm is facing down. Add a slight pressure downward for 2 seconds and repeat 10 times.
Step#6: Thera-Band FlexBar
This FlexBar is a flexible, durable resistance device that can help you strengthen your forearm muscles.
Clinically researched and proven to reduce elbow pain by 81% and increase strength in the tendons by 72% in tennis elbow patients, Tyler Twist with FlexBar is simple and works
Step#7: Review This Free Report
Grab This Free Report by Geoff Hunt, a Certified Personal Fitness Trainer, and 7-year tennis elbow sufferer. His easy-to-follow, step by step program takes what I just showed you and ramps it up tenfold so you can eliminate your tennis elbow pain in as little as 72 hrs…
