Despite the name, tennis elbow isn’t a condition that only strikes down those who practice the sport that it’s named after. It’s an affliction which involves an inflammation and soreness of the tendons and joints of the elbow, usually as a result of a repeated motion that’s putting strain on them. Due to the repetitive elbow straining movements that happen in tennis, the condition bears the name it does, though any activity requiring similar movements has the potential to result in the same situation. It can sometimes take weeks or months for the joints to heal completely, so you’d do well to use some fantastic home remedies for tennis elbow to speed up the recovery process. Below, you will find a list of our best recommendations.
1. Cold Compress
Exposing a swollen body part to cold is going to help you drastically reduce swelling and inflammation. This is because cold has the ability to numb out said areas, thus making it possible for the pain to submerge. Cold compresses require basically little to no resources, thus making them the most affordable and accessible home remedies for tennis elbow. You can find alternatives to our recommended cold compress, but you should be careful not to use ice directly on your skin, as you’re going to risk frostbite.
- Grab a fistful of ice cubes and then wrap them in a thin towel.
- Rest your elbow on a pillow or a cushion so that you’ll avoid movement for the duration of the treatment.
- Apply the cold compress directly to the sensitive spot.
- Keep it on for 15-20 minutes so that the cold can creep through and let out its numbing properties.
- Do this several times throughout the day for however long you need to get rid of the pain.
Turmeric contains curcumin, a natural antioxidant and anti-inflammatory agent that make turmeric one of the biggest assets against inflammations and swellings of all kinds. It’s a reliable ingredient that can help bring you relief against the pains of this condition. Although you can use turmeric both internally and externally, we’re going to recommend a recipe that requires internal use.
- Mix 1 teaspoon of turmeric powder with 1 cup of milk and then bring to heat.
- When it becomes warm enough to drink, remove from the flame and then add a bit of honey to taste.
- Drink this blend 2-3 times throughout the day for however long it takes to get the relief that you’re looking for.
Ginger is a remedy with deep anti-inflammatory properties that can really help soothe pains of tennis elbow and deal with the inflammation from the inside-out. It’s an ingredient that you can find really easily and whose excellent properties will help anyone dealing with this condition bring some relaxation to their joints and tendons.
- Place a small piece of ginger in about 1 cup of water.
- Boil this mixture for about 5 minutes and then steep for an additional 5 minutes.
- Strain and enjoy this tea while it’s still warm, optionally adding some honey too in order to bring up the flavor.
- Drink 1 cup of the ginger tea per day for however long it takes for the symptoms of tennis elbow to dissipate.
4. Avocado Oil
People seeking effective home remedies for tennis elbow should definitely consider using avocado oil to get rid of this pesky condition. It’s an excellent natural anti-inflammatory product which is going to boost circulation in your body and make it so that enough blood travels to the joints and tendons in order to relieve the pain and swelling.
- Rub a little bit of avocado oil between your palms and soak a cotton pad in about 1 teaspoon of the substance.
- Using whichever method you prefer, apply the oil to your elbow and gently rub it in doing circular massage motions.
- Keep doing this for 2-3 minutes and then leave the oil on for another 5-10 minutes.
- Lastly, clean off using a paper towel or some water.
- Repeat this treatment several times throughout the day to get satisfying results.
5. St. John’s Wort
St. John’s wort is a fantastic remedy for people who are dealing with tennis elbow. It has anti-inflammatory compounds that will bring relief from pain. Moreover, it’s also a natural analgesic which will numb out the pain and act similarly to how a painkiller would. Be wary to not undergo this treatment if you are taking any other medication as it can interfere with their actions and you might end up with unpleasant side effects on your hands.
- Add 2 teaspoons of St. John’s wort to 1 cup of recently boiled and still hot water.
- Steep for 10 minutes and then add honey according to taste.
- Enjoy this herbal remedy 2-3 times throughout the day for however long it takes to get the results that you’re looking for.
6. Fenugreek Seeds
Fenugreek seeds are home remedies for tennis elbow that you should definitely consider. They are among nature’s greatest anti-inflammatory ingredients, which means that you can rely on them to bring you the relief you’re looking for when dealing with the swellings and pain of this condition. Apply fenugreek seed paste topically in order to start noticing beneficial effects after as little as a few hours.
- Grab a fistful of fenugreek seeds and grind them until you get a fine powder.
- Add gradually milk until there is enough to form a paste of a relatively thick texture.
- Spread this paste directly onto the affected areas and let it sit for 1-2 hours. If you want to avoid any possible messes, secure in place using some plastic sheets.
- Remove afterwards using generous amounts of water.
Garlic has a high concentration of sulfur, a compound that’s going to help you deal with the troubles of tennis elbow. One of the biggest properties of sulfur is soothing pain and inflammation, all thanks to the strong anti-inflammatory and analgesic properties. In fact, garlic is one of the greatest natural analgesics, so you can use it whenever you’re in need of something to soothe the sores and stiffness of this condition.
- Add 2 tablespoons of mustard oil to a pan and then gently heat up before adding four cloves of garlic.
- Roast the garlic cloves until they turn a shade of brown.
- Afterwards, remove, strain, and allow the remaining oil to cool down completely.
- Using either your hands, a piece of cloth, or a piece of fabric, apply the oil to your elbow and leave it to sit for 30 minutes or so.
- Repeat this as many times as you see it fit to get the results that you’re looking for.
8. White Willow Bark
White willow bark contains salicin, a compound which doubles as a natural painkiller. This makes it excellent for people suffering from tennis elbow and having to deal with the unpleasant symptoms of this affliction.
- Add 1 teaspoon of dried white willow bark to 1 cup of water and then bring the mixture to a boil.
- Next, cover and steep for 15 minutes.
- Strain this mixture and add in a bit of honey according to personal taste.
- Drink the tea while it’s still warm and repeat this process once a day until you are satisfied with the results.
9. Comfrey Leaves
Although for now word on what it is exactly that makes comfrey leaves effective home remedies for tennis elbow isn’t that much spread, what matters is that they actually work. These plants contain compounds which act as natural painkillers and can ultimately bring you some comfort and relaxation.
- Soak a handful of comfrey leaves in a bowl of water until they get soft and bendy.
- Place the leaves directly over the affected joint and then secure in place with a tied piece of cloth or plastic linen sheet.
- Leave the leaves on overnight.
- Repeat this treatment however long you need to.
10. Epsom Salt
Epsom salt is rich in magnesium and other important compounds that can bring you relief when you’re suffering from tennis elbow. Aside from having anti-inflammatory properties, Epsom salt can also absorb excess fluid from your joints and tendons, thus facilitating a faster healing of your body.
- Fill a tub with hot water and then add 1/2 cup of Epsom salt to it.
- Mix well until the salt incorporates well and then soak your elbow (or entire body) in this bath water for 20-25 minutes.
- Repeat this treatment once every day for good results.
Pineapples contain bromelain, a compound that your body can easily digest and allow it to work its anti-inflammatory magic. As effective as they are, pineapples have to primarily be the tastiest home remedies for tennis elbow around.
- Peel and cleanse a pineapple and then cut in small pieces.
- Add the pieces to a blender and puree for a few moments.
- Squeeze the resulting paste in order to draw out the liquid.
- Lastly, mix the pineapple juice with water and consume 2-3 glasses throughout the next few days.
12. Essential Oils
If you happen to have lots of essential oils nearby, you can create an efficient blend that will greatly help you reduce the symptoms of tennis elbow. All of the essential oils we recommend have relaxing, analgesic, or anti-inflammatory properties, making them excellent home remedies for tennis elbow.
Start by combining the following ingredients:
- 10 drops of eucalyptus globules;
- 10 drops of ginger;
- 5 drops of peppermint;
- 5 drops of rosemary;
- 2 tablespoons of sunflower oil;
- 10 drops of helichrysum.
Next, simply massage this oily blend onto the sensitive areas and let it act for 10-15 minutes before rinsing off.
Although the home remedies for tennis elbow we’ve just recommended are definitely useful and efficient, the key to proper recovery is actually resting a lot. Remember that this is a condition resulting from straining physical activity, so as long as you can avoid it, you’ll get better pretty much in no time. If, after a few days of following one of those treatments, you don’t notice any obvious improvements, you might need to consider going to see a doctor. This could easily be a sign of something more worrying going on.