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Treating Tennis Elbow

5 Steps

to treat tennis elbow

Tennis elbow is the common term used to referred to elbow pain caused by overuse of the forearm and arm muscles. Of course, you don’t have to be an avid tennis played to get this condition, but it did get it’s name as a result of common injuries in tennis players.

For people who deal with chronic elbow pain, surgery is always an option that’s on the table, but if it can be avoided with simple steps, that’s always the best option. Follow these 5 steps to help reduce elbow pain.

1. Make sure to stretch.

We can all benefit from getting a bit of exercise, but for people dealing with chronic muscle or joint pain, one of the easiest ways to help relieve pain is to stretch. Stretching your wrists, forearms and upper arms can help reduce muscle tension and allow your soreness to subside.

2. Ice your elbow while you rest.

Icing your elbow is a simple and effective way of reducing inflammation, swelling and pain associated with tennis elbow. When icing your elbow, do so for around 10-15 minutes at a time, several times a day. Make sure to put a towel or shirt between your skin and the ice pack. In some cases, alternating between heat an cold can provide additonal pain relief.

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3. Temporarily modify your diet.

While most won’t want to take this step, studies have shown that diet modification can aid in pain recovery. Temporarily modifying your diet to remove grains, sugars and dairy which are known to have an inflammatory effect on the body can help reduce overall inflammation and increase recovery time.

4. Give yourself a massage.

When something hurts, our first instinct is generally to cover it with our hand and massage the injurred area. In fact, studies have shown that our instincts are correct, and that a gentle massage to an injured or painful area can help reduce the pain we feel.

For quick, albeit temporary relief, gently massage your elbow and the muscles surrounding it to help reduce inflammation and increase circulation.

5. Take a bone & join health multivitamin.

There are many multivitamins on the market designed to assist in improving joint function and reducing inflammation throughout the musculoskeletal system. Read more about how to choose the right multivitamin for your condition here.


Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

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