Whether on the tennis court or on the job, overusing your elbow can lead to pain. Making the same movements over and over again may irritate or damage the tendons on the outside of your elbow. Known as tennis elbow, this condition may keep you from working comfortably or enjoying the activities you love. Following tennis elbow self-care practices, however, can reduce or get rid of discomfort.

Overworking Your Elbow

To understand how tennis elbow self-care can help, you need to know why tennis elbow – its medical name is lateral epicondylitis – develops. In most cases, tennis elbow stems from overuse.

Every time you swing a tennis racket, you use the same muscles and tendons in your elbow. Over time, that repeated motion can cause inflammation and tiny tears in the tendons, which attach muscles to bones.

A common sports injury, tennis elbow doesn’t just affect people who play tennis. Any physical activity involving repeated use of the muscles and tendons in the forearm and elbow, such as typing on a keyboard, working on an assembly line or using certain hand tools, can increase the risk of tendon inflammation and elbow pain.

Signs of Elbow Tendon Trouble

Did you start out with minor pain on the outer part of your elbow and upper arm a few months ago only to see it slowly get worse as time passed? That’s how tennis elbow usually progresses. Other signs that may point to this condition include:

• A burning sensation on the outside of your elbow
• Difficulty gripping objects
• Pain that spreads from elbow to hand during physical activity

Tennis Elbow Self-Care: Helping the Healing Process

Wondering what to do for a painful or tender elbow? You can help the joint heal with some simple self-care practices for tennis elbow.

Start by giving your elbow at least a two-week break from the physical activity that triggers symptoms. Temporarily avoiding your favorite sport or taking some time off work may be tough, but it’ll be worth it in the long run if it helps your elbow feel better.

While you’re limiting use of your elbow, wear a brace on the joint to avoid taxing the soft tissues while they recover. Ice your elbow two or three times a day to reduce swelling and inflammation. Use over-the-counter medications, such as acetaminophen or ibuprofen, to manage elbow pain.

(Professional) Help Needed: Beyond Tennis Elbow Self-Care

If self-care isn’t enough to solve tennis elbow problems, tell your primary care provider, who may refer you for orthopedic care. The vast majority of people with tennis elbow don’t need surgery. Instead, they often find relief using some of the many nonsurgical options for elbow pain.

Through outpatient physical therapy, for example, you can learn exercises to strengthen overused muscles. In addition, physical therapists may use other forms of treatment, such as ultrasound therapy. Alternatively, your orthopedic surgeon may recommend a steroid injection to relieve pain in your elbow.