Tennis elbow, also known as lateral scleritis, is a repetitive stress injury. It involves inflammation of the tendons that hold your muscles and bones together on the outside of your elbow. Tennis elbow symptoms can vary in intensity and can include elbow pain, weak grip, wrist pain when handling objects, difficulty fully extending the forearm. In this post, we share with you several home remedies for tennis elbow that you can apply.
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Home Remedies for Tennis Elbow
1. Ice
Ice is the easiest and simplest method from the list of home remedies for tennis elbow, but it can alleviate swelling and pain. Furthermore, it can help you prevent the condition from progressing. In case ice is unavailable, you can opt for some frozen pea bags.
How to do:
- Take some ice cubes and wrap them in a towel.
- Use a pillow or cushion to rest the elbow.
- Apply the towel to the affected area.
- Keep it for about 15 minutes.
- Perform couples of times per day.
2. Contrast Hydrotherapy
Contrast hydrotherapy, which means alternating hot and cold compresses on the affected area, is another good remedy for tennis elbow. While the heat will increase blood circulation and reduce pain, the cold will reduce inflammation as well as swelling.
How to do:
- Wrap a hot water bottle in a thin towel and wrap some ice cubes in another towel.
- Place the hot compress on the affected area for about three minutes.
- Remove the compress and immediately put a cold compress on the affected area for about one minute.
- Continue alternating compresses as noted for 15 to 20 minutes.
- Follow this remedy a few times daily until you get relief.
3. Turmeric
Turmeric can work wonders in treating tennis elbow because of the presence of a magic ingredient called curcumin in it. Curcumin not only speeds up healing but also reduces the pain and inflammation to a great extent.
How to do:
- Add a teaspoon of turmeric powder to a glass of hot milk and stir well.
- When the milk cools down a bit, add some honey to it.
- Consume this mixture while it is warm.
4. Ginger
Ginger has powerful anti-inflammatory properties that help alleviate the symptoms of tennis elbows.
- Cut a small piece of ginger root and boil with two cups of water for 10 minutes.
- Strain and add some honey.
- Drink it slowly, three times daily until the pain is gone.
Applying a bag of ginger to the affected area will also help.
- Take 4 teaspoons of fresh ginger, crushed, and cover in a cotton bag.
- Put the bag in hot water for less than a minute and let cool.
- Place it on the affected area for 15 minutes.
- Repeat this process several times a day until you improve.
5. Massage
Using either avocado or calendula oil to massage is the way that you should apply from the list of best home remedies for tennis elbow. Those oils will be able to soothe your pain and inflammation. Besides, massage will enhance the circulation of blood as well as ease the soreness of muscles.
How to do:
- Take some oil onto the affected area. Use your thumb to rub back and forth.
- Another way is to perform some trigger-point massage by doing long and firm strokes.
- Massage for 2 – 3 times every day until there are positive changes.
6. Castor oil
Castor oil contains a compound called ricinoleic acid, which has anti-inflammatory properties. These properties, in combination with the heat, reduce pain and inflammation.
How to do:
- Apply a tablespoon of castor oil to your elbow.
- Place a hot water bottle on it and leave it on for 15 to 20 minutes.
- Repeat a couple of times.
7. Fenugreek seeds
Fenugreek has powerful anti-inflammatory activities that help in treating tennis elbow as well as the inflammation that accompanies it.
How to do:
- Soak two tablespoons of fenugreek seeds overnight.
- The next morning, grind the soaked fenugreek with just enough milk to form a thick paste.
- Apply this paste evenly to the affected area.
- Leave it on for 1 to 2 hours before washing it off with lukewarm water.
- You can also mix a teaspoon of powdered fenugreek in a glass of warm water and consume it.
These are some home remedies for tennis elbow that you can apply to relieve the pain.
