What Is Tennis Elbow?
Tennis elbow is medically known as lateral epicondylitis. This condition usually occurs when the tendons in the elbow are overloaded by repetitive motions of the wrist and the arm. The pain that accompanies tennis elbow usually occurs in the tendons of your forearm, which are attached to the bony bump outside your elbow. This pain can also spread to your forearm and wrist. Other symptoms of tennis elbow are listed below.
Signs And Symptoms Of Tennis Elbow
Difficulty in shaking hands or gripping an object. Ache in the outer elbow. This ache may turn into chronic pain if left untreated.
The main cause of tennis elbow is an injury caused by overuse of the muscles and tendons of your elbow. There are also a few other factors and professions that can increase your risk of developing tennis elbow, some of which are discussed below.
What Causes Tennis Elbow?
Some of the most common arm motions known to cause tennis elbow are:
Use of plumbing tools Driving screws Painting Cutting up ingredients, especially meat Repetitive use of the computer mouse
There are also a few risk factors that increase your chances of developing tennis elbow. They include:
Age: Those between 30 and 50 years of age are at a higher risk of developing tennis elbow.
Occupation: Those who have jobs that require repetitive motion of the arms and wrists, for example, plumbers, painters, carpenters, cooks, etc., are at a higher risk of developing this condition.
Certain sports: Engaging in too much of racket sports can also give you tennis elbow.
If you have developed this condition, don’t worry. Here is a list of natural remedies that can speed up your recovery.
Home Remedies To Treat Tennis Elbow
How To Treat Tennis Elbow Naturally
1. Essential Oils
a. Lemongrass Oil
12 drops of lemongrass oil 30 mL of any carrier oil
You must do this 1 to 2 times daily. Lemongrass oil is widely known for its potent anti-inflammatory properties, which can help treat the pain and inflammation associated with tennis elbow (1).
b. Lavender Oil
12 drops of lavender oil 30 mL of any carrier oil
Do this once daily. Lavender oil is a multipurpose essential oil that is widely used for healing various ailments. Its anti-inflammatory and analgesic properties make it the perfect remedy for treating tennis elbow (2).
2. Turmeric
1 teaspoon of turmeric powder 1 glass of hot milk Honey
You must consume turmeric milk 1 to 2 times daily. 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 (3), (4).
3. Castor Oil
1 tablespoon of castor oil A hot water bottle
Follow this procedure once daily for a few weeks. Castor oil contains a compound called ricinoleic acid, which has anti-inflammatory properties (5). These properties, in combination with the heat, reduce the pain and inflammation.
4. Ice Or Heat Pack
Ice or heat pack You must do this several times a day. An ice pack can do wonders in treating tennis elbow. It not only provides immediate relief from pain but also helps reduce any swelling in the affected area (6). The heat pack helps reduce inflammation (7).
5. Deep Tissue Massage
Deep tissue massage is increasingly becoming popular, thanks to its wide range of benefits. It is commonly used to treat chronic aches and can help you deal with stiff neck, lower back pain, sore shoulders, as well as tennis elbow. This massage therapy uses firm and slow strokes to reach the deeper layers of the muscles and fascia and can help relieve inflammation, pain, and disrupted circulation (8).
6. Aloe Vera Juice
1 cup of aloe vera juice Consume a cup of aloe juice daily. Start with two cups of aloe vera per day, and once you notice an improvement in your condition, reduce the intake to one cup per day. Aloe vera juice is one of the best remedies to treat tennis elbow from within. It possesses excellent healing and anti-inflammatory properties that can help reduce pain and swelling (9).
7. Tart Cherry Juice
1 cup of unsweetened tart cherry juice Consume a cup of tart cherry juice. Do this 1 to 2 times daily. Tart cherry juice reduces muscle soreness and inflammation, increases strength, relieves pain, and quickens recovery (10).
8. Vitamins
Including certain vitamins in your diet can also speed up your recovery. Vitamins A and C are especially helpful in treating tennis elbow. While vitamin A increases collagen production, which helps repair the torn tissues, vitamin C also promotes cell repair and growth (11), (12), (13). Some foods that are rich in these vitamins include kiwis, tomatoes, bell peppers, leafy vegetables, carrots, and dairy products. You can also take additional supplements for these vitamins, but only after consulting your doctor.
9. Fenugreek Seeds
2 tablespoons of fenugreek seeds Milk (as required)
Do this once daily. Fenugreek has powerful anti-inflammatory activities that help in treating tennis elbow as well as the inflammation accompanies it (14).
10. Potato
1-2 boiled potatoes A clean washcloth
You must do this 1 to 2 times daily. Potato is another ingredient that is used for treating tennis elbow because of its strong anti-inflammatory properties (15). It soothes the inflammation and pain associated with the condition.
11. Ginger
1-2 inches of grated ginger 1 cup of water Honey
Consume ginger tea thrice daily. Given the powerful analgesic and anti-inflammatory properties of ginger, it is no surprise that it is used to treat a variety of ailments, especially those related to sports, including tennis elbows (16), (17).
12. Celery Seeds
1 teaspoon of celery seeds 1 glass of warm water
You must drink this mixture 2 to 3 times daily, preferably before every meal. Celery extract possesses anti-inflammatory properties that can help in dealing with the pain, inflammation, and swelling associated with tennis elbow (18).
13. Pineapple
1 bowl of freshly cut pineapples Do this 1 to 2 times daily. As we have already discussed, vitamin C enhances collagen production and helps in speeding up your recovery. Pineapple is not only a rich source of vitamin C, but it also contains an enzyme called bromelain, which has anti-inflammatory and analgesic properties – both of which are great for curing tennis elbow (19), (20), (21). These remedies will give you the desired results and help you in getting rid of tennis elbow successfully. However, this condition can recur if you do not make changes to your lifestyle. Here are a few tips.
Prevention Tips
Avoid straining your elbows. Find the activity that is causing the tennis elbow and find an alternative to it. Get training from professionals before indulging in sports like tennis or squash. Always warm up before any intense exercise. Do exercises that help to strengthen your forearm muscles, like stretching and dumbbell curls. Get an acupuncture treatment from a professional. Wear a tennis elbow band or brace. Do forearm stretching and strengthening exercises to accelerate recovery.
Most medical conditions require immediate treatment to prevent them from taking a complicated turn. Hence, it is best to treat this condition at the earliest to avoid complications that may even lead to surgical intervention. Hope you find this article helpful in treating tennis elbow. For further queries and feedback, please use the comments box below. Why is my tennis elbow not healing? Tennis elbow can take anywhere from weeks to months to heal completely. This is because the injured tendons take quite a bit of time to heal. However, you can speed up your recovery by following the remedies listed in this article. How long does it take to recover from tennis elbow? For certain individuals, it might heal in as early as a week. However, in a few others, it might take a few months or years to heal completely. What is the best support for tennis elbow? If you are looking for support for your injured elbow tendons until they heal completely, it is best to invest in a therapeutic elbow brace or strap. How to avoid developing tennis elbow while playing tennis? You can avoid developing tennis elbow while playing tennis by applying less pressure on your wrists and elbows. Instead, you can spread the load to the muscles of your shoulders and upper arms. Is swimming good for tennis elbow? No. Swimming is one of the activities known to trigger this condition. Hence, you must avoid it until you recover completely. Does squeezing a ball help treat tennis elbow? Yes, squeezing a ball is a form of strengthening exercise that helps improve grip strength and soothe the affected muscles. Is tennis elbow a form of arthritis? No, the two are separate medical conditions. Arthritis is caused due to inflammation of the joints. Is Epsom salt good for tennis elbow? Possibly. Epsom salt may help soothe the inflammation and any swelling. It also helps relax the muscles. Can a chiropractor fix a tennis elbow? Yes. Your chiropractor will examine your pain and look for adjustments to the elbow and wrist that increase joint mobility and reduce joint compression and inflammation.
