Tennis elbow is a type of injury that is resulted from repetitive movements, where soreness or pain can be felt in the upper portion of people’s forearm in the vicinity of the elbow. The name is derived from tennis players who commonly suffer this type of injury due to overusing the muscles around the elbow. Over time, the muscle tendons begin to tear, causing irritation and pain. This popular injury can be treated at home with the treatments that I am going to list down here:
Home Remedies For Tennis Elbow – Healthy Routines:
Tennis elbow refers to the soreness and pain in the outer elbow that is the result of damage to the tendons that connect the forearm and elbow. It is often the result of repetitive everyday activities, including, of course, playing tennis. Tennis elbow can ultimately require surgery, but simple methods of self-treatment can be effective in healing this common injury. Thus, today I would like to give you 11 best home remedies for tennis elbow that I have studied for a long time, and I think you should make use of them if you think your situation can be improved by applying these remedies.
1. Place A Compress:
The first of home remedies for tennis elbow that I want you to focus on is that you should figure out what the root causes of your tennis elbow are.
Using a compress to apply onto the injured area can help to relieve any swelling that is related to tennis elbow, speeding up the healing process effectively. You should wrap the sick arm in a bandage, but you should remember not to tie the wrap too tight. If you start to feel any throbbing, you need to un-wrap your arm and loosen the bandage for preventing the blood circulation from being totally cut off.
2. Eat More Omega 3 Fatty Acids – Rich Foods:
To get healthy bone and muscle, as well as stronger elbow, you should add more omega-3 fatty acids – rich foods to your daily diet, such as fish like salmon and tuna. Omega-3 is an important fatty acid that give us a lot of health benefits – one of them is speeding up the reduction of inflammation, especially in the joints like the elbow. Thus, these foods will also help you deal with the tennis elbow pain effectively.
Besides, you should learn some healthy diet plans that provide a large amount of energy because if your body is full of energy, you will overcome any pain more quickly. Thus, I recommend you learning a super meal plan for energy.
You can perform a self-massage to ease the tennis elbow easily at home. In fact, there are 2 types of massages that are commonly used to treat tennis elbow. Nevertheless, one of them requires a professional.
– Trigger point massage: This massage focuses on a lot of trigger points rather than the actual area of pain to alleviate discomfort. Using the middle finger, locate the muscle inside the crease of the elbow and begin massaging. An experienced physical therapist may be required to locate the trigger points around the arm for this particular massage.
– Friction massage: Using your thumb, simply rub back and forth over the sore tendon, particularly the area that hurts the most. This is a simple massage that you can perform on yourself.
4. Wear A Brace Or Support Sling:
A tennis elbow brace or wrap should be used to speed up the healing process while relieving the pain. A support sling should be applied to keep your injured arm elevated, while also preventing the unnecessary movements that might worsen the injury. You just need to remember that you will remove the arm from the sling often for stretching to prevent the muscle atrophy.
5. Change Form Or Technique:
A great way to prevent tennis elbow from happening is that you should change the form or technique used for the motion causing the injury. For instance, a backhand stroke in tennis is commonly responsible for tennis elbow amongst tennis players. You should have a skillful coach that will evaluate your form, helping you set up a suitable swing that will not lead to a tennis elbow injury.
6. Nonsteroidal Anti-Inflammatory Drugs (NSAID):
Nonsteroidal anti-inflammatory drugs are commonly applied to cure any pain or inflammation result from tennis elbow. A common NSAID that almost every home has is aspirin due to its efficiency in relieving pain from headaches, and preventing strokes and heart attacks.
Moreover, you should learn natural tips on how to get rid of fatigue quickly because if you get fatigue or tiredness, you elbow injury will be harder cured.
7. Elevate To Reduce Swelling:
Besides making use of ice, you can count on another unique and useful home remedy for treating swelling that is caused by tennis elbow because it will help you ease the injured arm quickly. By elevating the injury, the raise of blood in your injured area will travel back down the arm rather than gathering in the forearm. May be you will want to prop your arm up against a soft area, such as a pillow, to keep it lift up above your heart.
8. Stretch The Forearm Muscle:
Not only proper stretching can help you prevent tennis elbow from happening, it may also help to recover your injured arm. When you recover from tennis elbow and feel the arm pain start to subside, it will be important for you to practice the proper stretches to strengthen your weak forearm muscles and increase the flexibility to regain the full range of motion within the arm.
Here is an easy stretching exercise that helps you recover your injured arm effectively:
- Completely straightening your sick arm.
- Pushing down on the hand of the injured arm with a freehand till you feel your forearm muscles start to stretch.
Besides, you should keep your mind on strengthening the immunity with natural tips on how to boost the immune system because if your immune system is strong, you will be able to relieve the pain quicker.
9. Ice The Affected Area:
You can use ice packs to relieve a lot of pain on your body, including the swelling in the affected area around the elbow and elbow pain. There is a great rule of thumb is that you should ice the injury for about 15 minutes in every few hours, or at least a lot of times per day. A plastic bag full of ice or an ice pack should be sufficient for you to ice down your tennis elbow. Because of the nature of the injury, you will need to ice down the sick arm throughout the majority of your elbow healing process. If the inflammation has gone done, your arm will be able to heal by itself.
10. Rest The Injured Arm:
Similar to carpal tunnel syndrome, one of the best ways that you should take to deal with tennis elbow at home is simply resting your injured arm. While it is really important for you to keep away from the activities responsible for the injury, you should not totally avoid using the sick arm. In this case, you should make sure that you are getting enough sleep as well as resting your weak arm by avoiding repetitive movements that can even more strain the tendon. Normally, the daily functions of your sick arm can still be performed to avoid muscle atrophy, where your arm muscles start to be weaken because you do not use them when you get an injury.
The best way to rest your injured arm is sleeping for hours because when you are sleeping, your muscle will not have to make any move . Thus, to get a better sleep, I recommend you learning simple ways to fall asleep quickly.
11. Perform Tennis Elbow Exercises:
The last of home remedies for tennis elbow that I would like to show you is that you should perform some simple elbow exercises to speed up the healing process.
These are more detailed and unique stretches that will support in the elbow pain healing process. Nevertheless, you should not do any of these exercises when you still have to suffer from too much pain because they may lead your elbow to a worse situation:
– Performing a wrist flexor stretch: for this exercise, you need to elongate your sick arm so that with the forearm facing up, it will be perpendicular to your trunk. After that, you need to turn your hand back, allowing your fingers to face the ground. Then, you need to take the opposite hand and grab its fingers, pushing back towards your trunk until you experience the feeling of a mild stretch in the forearm. Finally, you need to hold it on within about 20 seconds, and repeat 4 times.
– Perform a wrist extensor stretch: To perform this exercise, you need to elongate your sick arm, allowing it perpendicular to your trunk, and making your hand into a fist. Then, you should also take your opposite hand and grab the top of the fist, then, push it down. Thence, your arm will be still extended but your wrist is turn to be facing the ground. You should hold it on for about 20 seconds before releasing, and repeat 5 times.
All of the home remedies for tennis elbow are proven to work. I have studied them for a long time, and now, I am glad to share them with anyone who desires to get rid of tennis elbow within a short time.
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