How To Treat Tennis Elbow In 7 Easy Steps (2024)

Do you have a sting in your elbow?

Or do you notice the pain moving in your arm when you grip?

You probably have tennis elbow – and that's okay.

In this review, I will show you how to treat tennis elbow in 7 easy steps

Note: These remedies are based on my thorough research on tennis elbow. 

#1 – Take A Break

There's no shame in taking a break.

Most especially if the pain is too intense to handle.

This first remedy encourages you to take that break when needed – even if you don't want to.

Why? Because only worse things will follow if you stick to that pain.

This is how taking a break will help you:

  • Prevents your tissues from being further damaged.  
  • Decreases your muscle stress.
  • Reduces tension as well. 
  • Lessens overall pain sensation.
  • Boosts your mood and energy.

Now, I know how hardworking and devoted to your sport you are.

But please – understand that your health always comes first.

And I know that taking a break could sometimes be an inconvenience.

But in reality, taking a break from physical activities makes you more focused too.

So don't feel too bad about yourself if you have to take good care of your elbow. 

The key here is to listen to your body well – rest if you must.

Trust me, you won't be getting any regrets after. 


Know your physical limit – taking a forced rest eases your overall pain.

Push yourself to rest when you feel like you need it.



#2 – Use Turmeric Pills

To get an effective pain relief, I suggest you to take supplements.

Not only are they super effective, but they are also the safest for you. 

Now, taking random supplements will not do you better. 

For you to experience that soothing pain relief, the supplement should have turmeric.  

Here's why turmeric supplements are exceptional:

  • Make the best anti-inflammatory herbs.
  • Have the fastest effect among natural remedies. 
  • Known to be some of the best natural pain relievers. 
  • Work extremely well in other health issues.

That's because turmeric contains curcumin – which is a very strong anti-inflammatory [1]

Now, I only want the best pain relief for you.

That's why I'm going to introduce you to the #1 turmeric supplement I know – Turmeric Curcumin Plus.

Here's what makess it the top choice:

  • Made of crucial ingredients with an excellent formula.
  • Highly developed to work against strong pain and rapid inflammation. 
  • Contains high dosages of pure compounds. 
  • Comes with an increased absorption because of BioPerine.
  • Has the lowest price out there. 

These advantages are the reasons why it is called “the natural superfood“. 

Not only it's going to relieve your pain, but it is also beneficial for your general health.

So there's no justifiable reason for you not to try it now. 


Taking any supplement is not enough – choose the ones with turmeric.

Turmeric Curcumin Plus is proven to be super effective against pain. 

Plus, it's really affordable – as it is the cheapest. 




#3 – Apply Ice and Heat

Having tennis elbow is frustrating – especially if you just want to use your arm to do your usual chores.

That's why I'm including two popular pain relievers: ice and heat. 

You most probably know that both of them work extremely well.

But it's important to know when exactly to use each (and for how long). 

Let's start with ice therapy.

It's meant to be used for swelling and inflammation. 

When you use it, you will be able to control the swelling around your arms and hand. 

That's because the applied cold lessens blood circulation and constricts your blood vessels. 

This will result in pain relief. 

Here's more about how using ice can relieve your pain:

  • Numbs your sores in the outside elbow, in your forearm and in your hands.
  • Effectively reduces your tissue damage.
  • Disrupts pain-spasm around your arm. 

Take note that you should only use ice for about 10 minutes.

Why? Because any longer can bring further tissue damage (due to lack of blood flow). 

Now, let me tell you the benefits of using heat:

  • Your arm muscle flexibility will be increased. 
  • You could use it as a good warm-up before doing your physical activity. 
  • Increases oxygen and nutrient supply to injured tissues in your arm.

Go for heat therapy if you want to ease your stiffness – as it is the best remedy

At the same time, it will promote blood circulation in your pain area. 

Overall, it decreases the muscle spasms caused by tennis elbow. 

Remember to use heat therapy for only around 15-20 minutes to avoid further complications. 

Here's an extra trip, you can alternatively use them for better results. 

This is because they have a complementary effect.

Trust me – you will be surprised as to how good they work. 


Ice therapy is best for relieving pain from swelling and inflammation.

On the other hand, heat is best used as a remedy against stiffness.

You can switch them alternatively for a better outcome. 


#4 – Massage With Oils

Another common remedy for relieving pain caused by tennis elbow is massage. 

It does not only prove to work really well, but it will also make you feel more calm and relaxed

Plus, it's really convenient for everyone to use.

Having a massage is surely rewarding.

These are the ways it can relieve your pain:

  • Activates your natural painkillers.
  • Loosens up your tensed arm muscles.
  • Eliminates your stressed muscles as well.
  • Allows less pressure in your pain area.
  • Increases your range of movement. 

But do you know what's better than a massage? Doing it with oil. 

I'm talking about using essential oils – as they will definitely give you a more pleasing outcome.

Here are some oils that can be used while massaging: 

  1. Coriander oil
  2. Lavender oil
  3. Almond oil
  4. Natural Grapeseed oil
  5. Peppermint oil

When you have a massage with oil, you will also feel less anxious and stressed.

And that's something you really need when in pain.

However, having an oil massage can only provide you a temporary pain relief.

It would be far better if you also followed the other easy steps in this guide. 


Massage relieves your pain really well.

And having an oil massage can give you better results.

Plus, you get both physical and emotional benefits. 



#5 – Try Special Exercises

Now, I know what you're thinking.

Why would I recommend you to do exercises when you're already in pain, right?

The answer is simple – because they will help you relieve your pain

There's really no need to worry – as I will give you some special exercises.

They are the easiest to do – yet some of the most effective:

  • Do the grip with your hands.
  • Use some rubber to stretch your fingers.
  • Squeeze a ball.
  • Turning your wrists. 
  • Straighten your forearm.

I have purposely selected these special exercises, as they are very convenient to do. 

You can perform them at home, in your office, at school or even while commuting on a bus. 

Sounds good, right?

Take a look at how it can give you relief:

  • Helps to trigger endorphins- your body's natural painkillers. 
  • Promotes muscle strength.
  • Makes them really flexible as well.
  • Eases your tensed and stiffed muscles.
  • Increases your range of motion. 

Now, I know these special routines are relatively easy for most people.

Still – there's no need to be afraid if you feel like it's too much for you. 

You can just start slowly with just one and take your time in adding more. 

Try to progress at your own pace. 


Special exercises are the key for sustainable pain relief. 

Not only are they easy to do – but they are very convenient. 

You can start gently and take your time with every exercise. 



#6 – Apply A Home-Made Lotion

Here's an exciting remedy few people know about. 

I'm talking about you making your very own pain-relieving lotion. 

And it's not just a typical remedy, because it has all the critical ingredients for a satisfying pain relief. 

This remedy makes you save a lot (compared to buying any random lotion).

If this sounds interesting and you just want to get rid of that pain quickly, then get ready to take some notes.

These are the ingredients that you will need:

  • Turmeric powder
  • Coconut oil
  • Ginger root powder
  • Cayenne pepper
  • Honey (optional)

This is how you're going to prepare it:

  1. If you used honey, melt it until liquid.
  2. Do the same with Coconut oil.
  3. Now, you have to add the cayenne pepper, ginger root powder and turmeric powder.
  4. You now then have to mix them all well until you get a smooth solution. 
  5. Once done, give it some time to cool and rest for at least an hour.

Your special lotion is now ready for you to use it.

You can apply it directly in and around your painful areas.

I advise you to use it 2-3/times a day – in order to not make your body tolerate it. 

Now, allow me to explain why I called it “a special lotion”. 

It's because when you examine it closely, it has the best anti-inflammatory compounds

It has ginger, honey and turmeric (which is already known to ease down inflammatory levels(. 

You would also notice Cayenne pepper, that contains capsaicin – which has a great relieving effect [2].

That's because it drastically lessens your pain signals

Trust me when I say that you will see the benefits of this homemade lotion. 


There are some pure ingredients that are vital for pain relief.

Making your own lotion is better- because you can use most out of the pure compounds.

Plus, it's also very cheap – compared to buying one. 


#7 – Take A Hot Bath

Our last easy step for pain relief will not only dump your pain away.

It will actually make you and your arm muscles feel relaxed. 

Taking a hot bath will also ease your muscle stiffness

Check out these additional benefits its has:

  • Alleviates your soreness.
  • Reduces your muscle aches.
  • Decreases muscles stress as well.
  • Loosens up your nerves. 
  • Gives you better blood circulation in your pain areas. 

Additionally, it will increase your muscle efficiency. [3]

It would also boost your mood and energy for the rest of the day. 

For a more effective relief, position your painful area correctly for about 3-4 minutes.

This is because hot water decreases the force of gravity that compresses your arm joints. 

I highly recommend you to do this first thing in the morning.

It will make you feel better and more productive.

In this way, you can get that pain relief you've always wanted. 


Taking a hot bath is beneficial for your arm muscle function. 

It also gives a positive impact on your overall health.



My Final Thoughts

So how to treat tennis elbow?

I have shown you 7 easy steps that you can use today:

  1. Get yourself that needed break.
  2. Use turmeric pills.
  3. Apply ice and heat accordingly. 
  4. Have an oil massage.
  5. Force yourself to do special exercises. 
  6. Prepare and use your own homemade anti-inflammatory lotion.
  7. Take a hot bath. 

Know that these steps will not cure – nor give you instant relief from tennis elbow pain.

But they would definitely improve it (and very fast). 

At the end of the day, you would see the net benefits of these convenient steps. 

chronic pain



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Written by 

Paula has a background in Chemistry and continues to pursue further studies in it. She loves searching for the best products in the market that will give excellent benefits to the human body and share them with you.

Last updated: May 15, 2024

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