Our Sports Medicine Doctor’s Guidelines for Tennis Elbow Self-Care

Whether you play tennis casually or with a more competitive “in it to win it” approach, repetitive wrist and arm movements mean you’re susceptible to tennis elbow. Luckily, tennis elbow self-care techniques can help minimize the discomfort you may be feeling – so you can get back on the court and back to perfecting your backhand.  

In this article, we’ll examine the causes of tennis elbow, explore home remedies and non-surgical treatment options, and address when you should see a doctor for tennis elbow. 

Our sports medicine division at Cary Medical Group offers expert care and treatment for sports injuries, including tennis elbow. We encourage you to schedule an appointment with us to see how we can help you prevent injuries and get the most out of your performance.

What Causes Tennis Elbow?

Tennis elbow, also known as lateral epicondylitis, is a common sports injury. It occurs when inflammation or small tears in the tendons that connect the forearm muscles to the outer part of the elbow develop due to repetitive motions and overuse, causing pain and discomfort. 

While tennis elbow often results from playing tennis and other racquet sports such as squash or badminton, many people who have the condition don’t play tennis. 

Other activities that may cause tennis elbow include:

• Hobbies such as gardening, knitting or playing musical instruments
• Jobs that require repetitive arm and wrist movements like carpentry, painting or plumbing
• Repetitive movements used by auto workers, cooks and butchers
• Recreational activities other than sports that involve repetitive use of the forearm or of the wrist and hand

Sometimes tennis elbow is not related to a repetitive injury and has no clear cause.

Though tennis elbow can affect people of all ages, it’s most commonly found in those between the ages of 30 and 50. 

Symptoms of tennis elbow typically develop gradually and may include:

• Pain, tenderness or a burning sensation on the outside of the elbow
• Weak grip strength, especially when trying to hold a racket, pen, coffee cup or other object
• Mild swelling around the elbow joint

How Can I Treat Tennis Elbow at Home? Tennis Elbow Self-Care

Tennis elbow often gets better on its own within a few weeks. It can frequently be improved with rest and conservative treatment, though in severe cases, you might need a few months of rest to fully recover. Healing time will vary from person to person.

Tennis self-care approaches that may help include:

• Rest and activity modification. Limit or avoid engaging in activities that involve repetitive movements of the forearm, wrist and hand, or other activities that make the pain worse for a few weeks. This will allow the damaged tendons to heal.
• Pain relievers. Over-the-counter NSAIDs (nonsteroidal anti-inflammatory drugs) including ibuprofen (Advil and others), naproxen sodium (Aleve), and aspirin can help manage pain and inflammation. 
• Ice. Apply ice packs to the affected elbow several times a day for 15-20 minutes to help reduce inflammation and pain. 
• Compression bandages, braces and straps. Compression bandages work by applying pressure to the forearm, which can lessen strain on the tendons and help alleviate pain. Braces and straps provide support and stability to help limit movement and allow healing.
• Check your equipment for proper fit. Sometimes more loosely-strung racquets can minimize stress on the forearm. A racquet with a smaller head size may also help.

How Long Can Tennis Elbow Last?

Recovery time for tennis elbow varies by person and depends on how serious the injury is. In most cases, the condition will improve with conservative treatments like those mentioned above within 6 to 12 weeks. 

If you’re interested in learning proper techniques to help prevent tennis elbow or other sports injuries, we encourage you to consider talking to a sports medicine doctor.

When Should I See a Doctor for Tennis Elbow?

If your symptoms persist after a few weeks despite tennis elbow self-care approaches like rest, ice and pain relievers, we may recommend other non-surgical treatments, which we’ll discuss below.

You should also talk to us if you have trouble moving your elbow or arm, your elbow is swollen or discolored, or you’re experiencing severe pain. 

Non-Surgical Treatment for Tennis Elbow 

If your condition is not improving after a few weeks with at-home remedies, the next step may be non-surgical treatments performed by a healthcare professional.

Non-surgical treatments for tennis elbow may include: 

• Physical therapy. This involves a combination of therapeutic exercises such as stretching and strengthening and manual therapy like massage. The aim is to strengthen the muscles and tendons around the forearm, enhance flexibility and restore range of motion. 
• Corticosteroid injections. Cortisone is an effective anti-inflammatory medication your doctor may recommend injecting into the affected area. This can help reduce inflammation and provide temporary relief of symptoms. 
• Platelet-rich plasma. Platelet-rich plasma (PRP) therapy involves injecting a concentration of your own platelets into the affected area to promote healing. 
• Shock wave therapy. This non-invasive approach sends sound waves to the elbow to help stimulate healing.

Most people find success with non-surgical treatments for tennis elbow and do not need surgical intervention.

Tennis Elbow Got You Sidelined? Let Our Experts at Cary Medical Group Help

While those who have never once swung a racket can experience tennis elbow, it’s a common sports injury affecting many amateur and pro tennis players. 

If you think you may have tennis elbow and you haven’t found relief from rest, ice and other self-care techniques, we encourage you to reach out to us. We can answer your questions and guide you in the treatment options that are right for you. We can even make a referral to a board-certified sports medicine specialist if necessary. 

We invite you to contact us for an appointment today.