Tennis Elbow Treatment: How to Soothe Aches and Stay Active

Summary: Lateral epicondylitis, known as tennis elbow, is a painful overuse injury of the forearm tendons caused by repetitive motions like playing tennis. Other actions, like gripping or typing, can cause it, as well. To treat tennis elbow at home, prioritize rest, use a brace to reduce strain, and apply a topical cooling pain reliever like Biofreeze up to four times a day to manage minor pain.

If you pick up your morning coffee and feel a twinge on the outside of your elbow, that’s a warning sign that something isn’t right. Maybe you feel a sharp pain when you prop your elbow on your desk at work. The pain can appear out of nowhere.

Tennis elbow is pain or soreness on the outside of your elbow. You don’t need to have a perfect overhead serve to experience it. You can get tennis elbow from any kind of repetitive motion like gripping a screwdriver, typing on a keyboard, or lifting grocery bags. Perform this action day after day without resting, and you might discover that you're starting to hurt.

You might be able to manage tennis elbow at home. Rest, supportive braces, gentle exercises, and cooling topical relief such as Biofreeze may help as you recover.

What is Tennis Elbow?

Tendons connect the muscles in your forearm to your outer elbow. They are responsible for controlling wrist movement and grip strength.

When you use all these tendons repeatedly without enough recovery time, small tears can form. Over time, this can lead to pain, tenderness, or weakness in your elbow and forearm. [1]

Despite the name, tennis elbow doesn't just happen to athletes. Many people develop it from everyday activities that involve repeated gripping or wrist motion. [2]

How Do I Know if I Have Tennis Elbow?

Tennis elbow symptoms can come on gradually. Many people notice that their elbow hurts when they are doing routine chores.

Common Tennis Elbow Symptoms

Tennis elbow has some telltale symptoms. If you notice any of these warning signs, reduce activities that worsen the pain. This will give the tendon time to recover.

Pain or burning

• Trouble gripping objects
• Pain when lifting
• Pain when opening a jar or other twisting motion
• Tenderness on the outside of your elbow

You may notice that the symptoms feel worse when you try to grip something or turn your wrist.[1]

Tennis Elbow vs. Golfer’s Elbow: What’s the Difference?

Tennis elbow and golfer’s elbow affect different sides of the elbow.

You can develop either condition by doing the same motion over and over until your tendons get fed up. The main thing that sets them apart is where the pain shows up.[3]

What Causes Tennis Elbow Pain?

When the forearm tendons experience repeated strain, it can cause tennis elbow. Without enough rest between activities, small micro-tears can form where the tendon attaches to the elbow. This can eventually lead to soreness and tenderness in the area. [3]

If you are curious about other factors that may contribute to aches in the body, you can learn more about the causes of joint and muscle pain.

Beyond the Court: Everyday Triggers from Typing to DIY

Most people who get tennis elbow never pick up a racket. You usually develop it from typing, using a mouse, or digging in the garden. Anything that keeps your arm doing the same thing over and over can be a trigger. Examples include:

• Assembling furniture
• Twisting a screwdriver
• Lifting heavy grocery bags
• Gripping a pen or pencil
• Using a computer mouse all day
• Using a drill or other hand tools
• Painting or sanding a wall or furniture

The tricky part is that tennis elbow can happen because of the things you do every day. It won't happen suddenly. Instead, this condition can build up over time.

How Do I Fix Tennis Elbow at Home?

If you have tennis elbow, you might look for self-care strategies to ease the soreness. Your goal is to reduce the strain on the tendons, so you can give your arm time to recover.

Quick Recovery Guide

A menthol-based topical pain reliever such as Biofreeze may help provide cooling relief for minor aches and pains associated with sore muscles and joints. Biofreeze is intended for the temporary relief of discomfort related to strains, sprains, bruises, arthritis, and simple back pain. Use Biofreeze as directed on the product label.

Some people prefer the Biofreeze^® Pain Relief Roll-On for precise, mess-free application on the elbow area. Others may choose Biofreeze^® gels to massage into the forearm muscles surrounding the joint.

If you are exploring additional strategies to relieve muscle pain, adjusting daily activities and supporting recovery can help reduce ongoing strain.

What Are the Best Exercises for Tennis Elbow Relief?

Gentle strengthening exercises may help support tendon recovery once the pain subsides. It’s always a good idea to check with your healthcare provider for the specific exercises best for you. They may recommend strengthening movements that focus on strengthening the forearm muscles. These movements can help stabilize the elbow.

Wrist extension exercise

• Find a small light-weight object.
• Hold it in your hand.
• Then, lay your forearm on a flat surface (like a table).
• Make sure your palm is facing down with your wrist just past the edge of the table.
• Slowly lift your wrist upward using a smooth, controlled motion.
• Return your wrist down towards the table using the same smooth motion.

Eccentric wrist extension

• Use your opposite hand to assist in lifting the wrist.
• Slowly lower the wrist back down without help.

These exercises are controlled, which allows the forearm muscles to gradually build strength again. [2]

It’s always a good idea to check with a healthcare professional or doctor before starting any new exercise program, especially if symptoms feel severe or persistent.

You can also check out how Biofreeze works by providing cooling topical relief for your sore muscles and joints.

When Should I See a Doctor for Elbow Pain?

Tennis elbow often improves with rest and self-care. Still, you may want to seek medical advice if your symptoms do not improve within a couple of weeks. It’s a good idea to contact your healthcare provider or doctor if: [1]

• The pain lasts longer than a few (4-8) weeks.
• You experience more grip strength weakness.
• You develop severe tenderness or swelling.
• You have difficulty performing daily tasks.

Your healthcare provider can evaluate your symptoms and recommend the right care for you.