If you have
tennis elbow, follow these simple steps to reduce pain
tendon healing. A rehab program such as this will
prevent further injury by making your arm muscles stronger.
Rest your fingers, wrist, and forearm muscles
to allow your tendon to heal. Stop any activity that you think may be causing
your elbow pain and soreness. Depending on the severity of tendon damage, you
may have to avoid this activity for weeks to months.
As soon as you notice pain, use ice or cold packs for 10 to 15 minutes at a time, several times a day. Always put a thin cloth between the ice and your skin. Keep using ice as long as it relieves pain. Or use a warm, moist cloth or take hot baths if they feel good. Do what works for you.
Wear a counterforce brace
during activities that require grasping or twisting arm movements. A
counterforce brace is a strap worn around your forearm just below your elbow.
This brace may spread pressure throughout the arm instead of putting it all on
the tendon. These braces are not a substitute for rehab
Try elevating your elbow to help ease pain and reduce
swelling in your wrist or forearm.
nonsteroidal anti-inflammatory drugs (NSAIDs) including
aspirin (such as Bayer), ibuprofen (such as Advil), or naproxen (such as
reduce pain and inflammation. NSAIDs come in pills and in a cream that you rub over the sore area. Be safe with medicines. Read and follow all instructions on the label. Acetaminophen (such
as Tylenol) can also help with pain.