{"id":4233,"date":"2019-02-21T05:49:16","date_gmt":"2019-02-21T05:49:16","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=4233"},"modified":"2021-03-26T18:14:31","modified_gmt":"2021-03-26T18:14:31","slug":"15-home-remedies-to-reduce-elbow-pain","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/15-home-remedies-to-reduce-elbow-pain\/","title":{"rendered":"15 Home Remedies to Reduce Elbow Pain"},"content":{"rendered":"\n
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If you have any persistent or nagging joint pain, then we highly recommend that you consult with a physician in order to have it seen to. Attempting to treat these types of pain entirely on your own inevitably leads to more problems and especially if there are underlying causes that you are unaware of.<\/p>\n\n\n\n

But while this is true, there are still things that you can do yourself in order to help ease off the pain and encourage more rapid recovery. This is particularly true once you have a diagnosis \u2013 of tennis elbow for instance.<\/p>\n\n\n\n

In this post, we will look at 8 home remedies you can use in order to reduce tennis elbow pain and get back full, normal use of your arm in no time.<\/p>\n\n\n\n

1. Reduce Inflammation With Compression<\/strong><\/h3>\n\n\n\n

In other words, you need to take time out of your training\/competing in order to give your joint a chance to recover. At the same time though, you also need to provide compression using something like a compression sleeve or an elbow brace and you need to elevate the area as well in order to drain it of fluids.<\/p>\n\n\n\n

So what is swelling exactly? When you get injured, the body will release \u2018pro-inflammatory cytokines<\/a>\u2019, which work to cause the area to swell with fluids. This serves three important functions: it prevents you from continuing to use the joint by limiting movement and sending strong pain signals, it provides the area with lots of important nutrients and blood and it protects the area from further damage.<\/p>\n\n\n\n

But while swelling can be a good thing, it can also be a bad thing if it is allowed to continue. As the area gets too overblown, it can end up causing more damage than good. Elevating the area will help to prevent this and so too will using a compression sock or an elbow brace which will help to hold it in position and at the same time, prevent too much fluid from getting into the area.<\/p>\n\n\n\n\n\n\n\n

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2. Ice <\/strong><\/h3>\n\n\n\n

To deal with excessive, acute inflammation<\/a>, you also need to ice the area. This helps to constrict blood vessels (shrinking them) and will thereby reduce the number of fluids traveling to the area. It also triggers chemical reactions \u2013 increasing your natural production of adrenaline and other stress hormones which actually suppress inflammation.<\/p>\n\n\n\n

Finally, ice also has the ability to numb the area, thereby providing some immediate pain relief that will give you respite from the discomfort. If you are feeling especially brave, then you can even try taking an ice bath. This is a technique used by many athletes that are undergoing recovery.<\/p>\n\n\n\n\n\n\n\n

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3. Rest<\/strong><\/h3>\n\n\n\n

To combat that tennis elbow pain, we are combining elevation with ice and compression. If that sounds familiar, then that\u2019s because it\u2019s effectively the same advice given for a wide range of acute and chronic injuries <\/a>\u2013 under the acronym \u2018RICE\u2019. This stands for Rest, Ice, Compression, Elevation.<\/p>\n\n\n\n

So the remaining piece of this puzzle then is rest. If you have tennis elbow, then this will come from repeatedly using the same motion over and over again. The best treatment, in this case, is to try and avoid making those same movements \u2013 or better yet to reduce all strenuous activity.<\/p>\n\n\n\n\n\n\n\n

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4. Warm Compress<\/strong><\/h3>\n\n\n\n

While the basic \u2018RICE\u2019 strategy along with an elbow brace can help a lot of injuries, it is worth noting that there is some debate over whether hot or cold is best for treating inflammation.<\/p>\n\n\n\n

So what is the difference?<\/p>\n\n\n\n

On the whole, it is generally agreed that ice is best for injuries, meaning that you have damaged superficial tissues or caused joint pain. If you\u2019ve fallen, been tackled, or are struggling with golfers\u2019 elbow for example. This will help to dull the pain and reduce inflammation.<\/p>\n\n\n\n

However, heat, on the other hand, can be useful when you are struggling with muscle pain such as a pulled or torn muscle. This is very useful for back pain, neck pain, and others and works by helping to ease the smooth muscle tissue and prevent it from contracting as much. It can also help to encourage blood flow to a specific area.<\/p>\n\n\n\n

But it\u2019s important to be cautious here because heat can actually exacerbate inflammation for that very reason. Likewise, ice can cause damage to nerves when used in excess. When icing or heating, it is important to avoid direct contact with the skin and to limit that contact to around ten minutes.<\/p>\n\n\n\n

In the case of tennis elbow, you can try using cold to treat initial swelling<\/a>, and then using heat as you improve in order to encourage a speedier recovery.<\/p>\n\n\n\n\n\n\n\n

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5. Contrast Therapy<\/strong><\/h3>\n\n\n\n

But at the even higher echelons are ideas like contrast therapy<\/a>. Contrast therapy involves alternating between applications of hot and cold, which often means switching from an ice bath to a whirlpool and back. Studies show that a cold-to-warm ratio of 1 minute to 3 or 4 minutes can be very effective. It is currently not fully understood why this works, however, it may simply allow the body to benefit from both hot and cold applications without either becoming too overwhelming. The ice can help to reduce swelling and numb pain, while the heat then encourages the muscles to relax and sends blood flow to the affected areas.<\/p>\n\n\n\n

If you\u2019re looking to treat an injury at home, then you can use a contrast shower, which simply means changing from very cold showers to very hot showers and back. Using this in combination with the other methods we\u2019ve discussed can help to speed up your recovery.<\/p>\n\n\n\n\n\n\n\n

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6. Elbow Brace<\/strong><\/h3>\n\n\n\n

When you have a repetitive injury \u2013 such as tennis elbow \u2013 it can be a good idea to use an elbow brace. The best brace for tennis elbow will still allow you to play but will serve a dual purpose by helping you to remove the swelling and speed up recovery, while simultaneously preventing you from locking out your joints and causing further damage.<\/p>\n\n\n\n

Discuss the use of a brace with your physician or physiotherapist <\/a>before you begin, as you might find this can actually slow down your recovery depending on the nature of the injury and what point you are at in it.<\/p>\n\n\n\n\n\n\n\n

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7. Exercise<\/strong><\/h3>\n\n\n\n

You need to be very careful with this, and that definitely means consulting with a physician. However, at the point where you have begun your recovery, you should find you can actually start to help matters by engaging in a little light exercise<\/a>.<\/p>\n\n\n\n

In particular, the aim here is to strengthen the muscles surrounding the inflamed tendons and ligaments and to improve your form as a result.<\/p>\n\n\n\n

There are many specific stretches you can use for tennis elbow, as well as a number of useful muscle strengthening exercises. Particularly effective for rehab is something called \u2018concentric only\u2019 exercise. This is an exercise that involves only shortening the muscle and not elongating it. <\/p>\n\n\n\n

This helps to provide further strengthening, without causing micro-tears that lead to inflammation in both the muscle and <\/em>the connective tissue. Many athletes find that using this type of exercise, they can return to their sport much more quickly and regain their strength as a result. But again, this definitely requires the watchful eye of a professional. <\/strong><\/p>\n\n\n\n\n\n\n\n

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8. Nutrition and Sleep<\/strong><\/h3>\n\n\n\n

The best thing you can probably do for your injury though? Sleep! When you sleep, your body produces more anabolic hormones in the form of growth hormone and testosterone<\/a>. These are hormones that put the body into an anabolic \u2018building mode\u2019, meaning that it will use the nutrients from your diet and carry them to the site of injury. Here, they will be used to gradually repair the damaged bone, joints, connective tissues, and muscles. <\/p>\n\n\n\n

Of course, that also means that you should try and consume as much of those nutrients as possible. Protein is particularly important as it provides the basic building blocks of your muscle (amino acids) and also your bone. Calcium, magnesium, and vitamin D will also help with strengthening bones, as can getting more collagen from your food \u2013 particularly from sources like bone broth!<\/p>\n\n\n\n\n\n\n\n

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9. Massage<\/h3>\n\n\n\n

Massage <\/a>is one of the most effective strategies for relieving the symptoms of elbow pain associated with tennis elbow. Massage is one of the oldest forms of therapy involving manipulation of the muscles, ligaments, and other tissues in the elbow joint and the forearm.<\/p>\n\n\n\n

An experienced massage therapist will guide you through 30 to a 40-minute massage, where they manipulate the tissues in your arm to relieve tension in trigger points that are causing the condition. Tennis elbow usually takes two or three sessions with a qualified physiotherapist to ease the stress causing the injury.<\/p>\n\n\n\n

In most cases, patients don’t need surgery to relieve symptoms of tennis elbow, and the patient will recover with rest and massage therapy. After deep tissue massage, you may feel like your forearm is very sore and inflamed. As a result, you should refrain from doing any repetitive activity, such as using a laptop or mouse.<\/p>\n\n\n\n

After the therapy, you can take over-the-counter painkillers and anti-inflammatories to reduce the swelling and pain symptoms associated with the massage. The following day you should feel a tremendous relief from your pain symptoms associated with tennis elbow.<\/p>\n\n\n\n\n\n\n\n

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10. Avoid Repetitive Tasks<\/h3>\n\n\n\n

One of the most common causes of tennis elbow involves stress building up in the forearm and elbow joint due to repetitive tasks. Repetitive tasks such as typing on a keyboard or using a mouse may cause pressure to build up in the forearms and at the elbows. As a result of prolonged repetitive stress<\/a>, the affected individual begins to form the onset of tennis elbow.<\/p>\n\n\n\n

As mentioned, tennis elbow is not an injury incurred by playing tennis. Instead, it’s an injury that occurs due to a buildup of tension in the ligaments and muscles of the forearm and around the elbow. As a result, the continuation of repetitive tasks after the formation of a tennis elbow results in a worsening of the symptoms in the affected individual.<\/p>\n\n\n\n

If you notice that you are starting to experience pain in your forearm or at the elbow joint, it may be a sign of tennis elbow building in the ligaments and muscles in your arms. If this is the case, visit an experienced physiotherapist for treatment. <\/p>\n\n\n\n\n\n\n\n

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11. Turmeric and Curcumin<\/h3>\n\n\n\n

Tennis elbow is an inflammatory condition affecting the muscles and ligaments in the forearm. As a result, affected individuals may try to use anti-inflammatory compounds and painkillers to reduce the inflammation and symptoms of pain involved with the condition. However, using OTC painkillers <\/a>and anti-inflammatories is not good for your health. Try using a natural compound to relieve pain and inflammation instead.<\/p>\n\n\n\n

Turmeric is a bright yellow spice common in India. It’s also a popular addition to food such as curries. Turmeric also acts as a potent yellow dye, causing anything it touches to turn bright yellow. However, turmeric also contains a natural compound named curcumin. Curcumin has potent natural anti-inflammatory properties that are suitable for relieving muscle and ligament distress.<\/p>\n\n\n\n

Add turmeric to your meals and use it mixed with milk to help reduce the information in your muscular system. Add one tablespoon of turmeric powder to 3-ounces of milk, mix well, and drink. Repeat this treatment two to three times a day, and you should notice a dramatic reduction in the inflammation around the affected arm.<\/p>\n\n\n\n\n\n\n\n

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12. Avoid Alcohol<\/h3>\n\n\n\n

If you’re out of action, and stuck at home, resting your elbows \u2013 then the chances are you may feel tempted to kill the boredom with a drink. There’s nothing wrong with an occasional sip of alcohol<\/a>, and some research shows that one drink a day may help to improve your health.<\/p>\n\n\n\n

However, drinking in excess is bad for your health. Alcohol causes large amounts of inflammation to build in your system, slowing down the healing process, extending your injury time. Avoid drinking alcohol wherever possible, and find another way to kill time while you recover from your injury.<\/p>\n\n\n\n

It’s also important to note that your doctor may prescribe painkillers or anti-inflammatory drugs to help you manage the effects of pain and inflammation associated with the condition. Never consume alcoholic beverages when using prescription medications. Drinking liquor, along with your drugs, may end up with severe complications and side effects that damage your health.<\/p>\n\n\n\n\n\n\n\n

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13. OTC Medications<\/h3>\n\n\n\n

Tennis elbow can occur for many different reasons. However, overstressing the muscles <\/a>and ligaments around the forearms is the most common reason for the development of the condition. We already discussed how massage is effective at breaking down the trigger points causing the information associated with tennis elbow.<\/p>\n\n\n\n

However, some patients may find that the sensations of inflammation and pain often increase the massage session. Those patients feeling extreme pain and sensitivity should use over-the-counter medications to manage the symptoms. Nonsteroidal anti-inflammatory drugs, otherwise known as NSAIDs, are effective at relieving the symptoms of inflammation and pain associated with a massage.<\/p>\n\n\n\n

However, OTC medications can also be useful in helping you manage the pain and inflammation symptoms associated with the onset of the condition as well. It’s important to note that OTC medications should only provide a temporary solution to your symptoms. If your tennis elbow persists for longer than 7 to 10 days, speak to a qualified physiotherapist or doctor about your condition.<\/p>\n\n\n\n\n\n\n\n

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14. Stretching for Healing and Prevention<\/h3>\n\n\n\n

The best way to avoid getting a tennis elbow is to maintain a strict regimen of preventative stretches every day. By stretching every day for a few minutes, you limber up the ligaments <\/a>and muscles in the forearms, preventing the onset of tennis elbow.<\/p>\n\n\n\n

Start your stretching session by pressing your palms and fingers together. Push your fingertips towards the opposite side to feel the stretch on the underside of your forearm. Hold the stretch for 10 to 15 seconds in each position before releasing it.<\/p>\n\n\n\n

Next, place your left palm on top of the back of your right hand. Curl your fingers around the edge of your hand below the pinky joint. Use your fingertips to pull back their hand while pushing forward with your palm. You should notice a good stretch in your hand through the carpal tunnel.<\/p>\n\n\n\n

To wrap up your stretching session, grab a tennis ball. Place a tennis ball on a table and position your forearm over the top of the ball. Move your forearm backward and forwards along the ball to create a massaging action.<\/p>\n\n\n\n\n\n\n\r\n

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