You may not be a tennis player to get tennis elbow. Any physical activity that requires redundant arm or wrist movement can trigger a tennis elbow.
Also called lateral epicondylitis, tennis elbow is usually brought about by the overuse of muscles and ligaments around the forearm and elbow joint. It can cause pain or irritation around the outer part of the elbow. The ligaments or tendons also are engaged with wrist movement and, when inflamed, can cause pain.
Tennis elbow often influences the people between the ages of 35 and 65. Tennis elbow is joint among individuals who play tennis, racquetball, badminton, squash, fencing, and weight lifting. It also influences individuals with hobbies or jobs requiring concurrent movements like carpentry, using plumbing, composing, painting, raking, and weaving. It generally affects the prevailing arm.
Indications of tennis elbow may differ in intensity, and it can be the reason for elbow pain.
Elbow issues can cause weak grasp, wrist pain while handling objects, trouble in and pain when lifting or twisting your arm.
You need to counsel with your doctor about diagnosis and treatment. Here are the best remedies to treat the tennis elbow.
Ice for Tennis Elbow
Icing the elbow is the simplest and easiest way to decrease pain and swelling. Ice may also prevent movement of the condition. Rather than ice, you can also use a freeze pea bag.
- Put few ice cubes in a thin towel.
- Place your elbow on a cushion or other cushioned area.
- Spot the towel gently on the influenced area.
- Do it for 10 to 15 minutes.
- Repeat a few times each day until the pain is gone.
Note: Never use ice directly on the skin.
Contrast hydrotherapy, which means exchanging hot and cold packs on the influenced area, is another excellent solution for tennis elbow. While the warmth will increase the blood circulation and decrease pain, the cold will lessen irritation and swelling.
- Wrap a boiled water bottle in a thin towel and wrap some ice cubes in another sheet.
- Spot the hot pack on the influenced area for around three minutes.
- Expel the pack and promptly put a cold pack on the influenced area for around one moment.
- Keep exchanging packs as noted for 15 to 20 minutes.
- Pursue this cure a couple of times per day until you get alleviation.
Turmeric contains curcumin, which fills in as a calming agent or anti-inflammatory agent as well as a natural pain killer painkiller. Moreover, turmeric is rich in antioxidants that dispense with free radicals and accelerates healing time.
- Blend one teaspoon of turmeric powder in one cup of milk. Warmth it over low heat. Include a little honey and afterwards drink this two times every day, at least for a few weeks.
- Another alternative is to take 250 to 500-milligram turmeric capsules three times every day, but counsel with your doctor first.
Ginger has strong anti-inflammatory properties that help in reducing the symptoms of tennis elbow.
- Cut a little slice of ginger root and boil it in two cups of water for 10 minutes. Strain and include some honey. Drink it gradually, three times a day until you get relief.
- Applying a ginger poultice to the influenced area will also help.
- Take four tablespoons of naturally ground ginger and wrap it firmly in a cotton pack.
- Keep the cotton bag in hot water for less than one minute and enable it to cool.
- Put it on the influenced area for 15 minutes. Repeat the procedure a few times a day.
Massaging the influenced area with calendula oil or avocado oil is another powerful natural way to cure tennis elbow.
Both calendula and avocado oil can give alleviation from inflammation and pain. Also, massaging improves blood circulation and alleviates sore muscles.
Apply oil on the influenced area. Do erosion massage by scouring your thumb back and forth over the irritated tendon.
Fenugreek is useful
If you want to cure elbow pain, then use Fenugreek because it has anti-bacterial properties to reduce swelling. It will accelerate healing time.
- Grind fenugreek seeds with milk to make a paste. Apply this paste on the infected part and leave it on for a couple of hours. Wash it off with warm water.
- You also can eat one teaspoon of finely ground fenugreek seeds alongside a glass of warm water per day in the morning.
- Pursue both these remedies once in a day.
- Another choice is to go for a trigger-point massage using firm, long strokes.
- You should massage a few times every day until the pain is gone.
Garlic is rich in sulfur and selenium. Natural root garlic is an ingredient useful in the treatment of tennis elbow. Garlic can alleviate pain and irritation.
- Heat four squashed garlic cloves in two tablespoons of mustard oil until they turn dull brown. Strain and enable the oil to cool until it is comfortably warm. Apply the oil on the influenced area. Massage tenderly for a few minutes and afterwards leave it on a couple of hours. Pursue this cure twice a day.
- Also, take a few garlic cloves every day. If the smell or taste of garlic hinders you, consider taking garlic supplements yet merely after consulting your doctor.