Beyond The Brace: Natural Approaches to Healing Tennis Elbow

Despite its name, tennis elbow, or as some people with a bunch of letters after their name call it, “lateral epicondylitis”, isn’t just a problem for tennis players—it can affect anyone who repeatedly uses their wrist and arm, from desk workers, to artists, to mechanics. The pain and inflammation come from overused forearm tendons, but the good news is that natural remedies can help speed up healing and prevent recurrence. If you’re looking for a holistic approach to getting rid of tennis elbow, here are some simple and effective methods to relieve pain, reduce inflammation, and restore strength—without relying on medication or surgeries.

1. Rest, But Keep Moving Mindfully

The first step in healing is giving your arm a break from the repetitive activity that caused the strain. However, complete immobilization can lead to stiffness. Instead, focus on gentle, low-impact movement to maintain circulation and prevent further irritation. Try simple wrist and forearm movements such as gentle wrist circles to start.

2. Ice & Heat Therapy for Natural Pain Relief

A combination of cold and heat therapy can reduce inflammation and promote healing.

Ice Therapy: Apply an ice pack wrapped in a towel to the outer elbow for 10–15 minutes, 2–3 times per day to reduce inflammation.

Heat Therapy: After the initial inflammation subsides, use a warm compress or heating pad to relax tight muscles and improve circulation. 10–15 minutes, 2–3 times per day usually works best.

3. Try Herbal & Anti-Inflammatory Remedies

Nature provides some of the best healing agents. Consider these natural remedies:

Turmeric – Contains curcumin, a powerful anti-inflammatory.

Ginger & Garlic – Both help reduce inflammation and improve circulation when added to meals.

Arnica or Comfrey –Herbal creams applied directly to the elbow to reduce pain and swelling.

4. Corrective Exercises: Strengthening & Stretching

As pain decreases, it’s crucial to strengthen and stretch the forearm muscles to prevent future flare-ups. Try these daily exercises:

Wrist Extensor Stretch: Extend your arm with your palm facing down. Use the opposite hand to gently pull the fingers down until you feel a stretch. Hold for 20–30 sec and repeat 2–3 times.

Isometric Wrist Extension: press the back of your hand into a fixed object (i.e. table or wall) without moving the wrist.  Hold for 10 seconds, do 5 reps.

Pronation/Supination: hold a 1-2 lb dumbell (or a can or water bottle) in a handshake grip, and slowly rotate palm up and down. Do 3 sets of 15 reps.

Grip Strengthening:  Tennis Ball Squeeze.  Squeeze a soft ball (tennis ball or similar), hold for 5 seconds. do 3 sets of 15 reps.

5. Massage & Myofascial Release

Gently massaging the forearm muscles can break up tightness and improve blood flow. Use coconut or castor oil with a few drops of essential oils like peppermint or eucalyptus for added relief. A foam roller or massage ball also works on trigger points along the forearm.

6. Chiropractic

Structural approaches as chiropractic adjustments can help improve alignment and relieve nerve compression that may contribute to the pain. A skilled chiropractor can also assess posture and adjust not just the spine, but also the elbow and wrist alignment to prevent strain on the muscles.

7. Nutrition for Faster Healing

Your diet plays a major role in tendon health and inflammation control. Focus on Omega-3s (salmon, flaxseeds, walnuts) to reduce inflammation, leafy greens & berries for antioxidants, and plenty of water to keep tissues hydrated and aid in repair.

8. Cold Laser Therapy

 Also known as low-level laser therapy (LLLT), Cold Laser Therapy helps with tennis elbow by reducing inflammation in the affected area, which is the primary cause of pain, through a process called photo biomodulation, essentially stimulating the cells to heal faster and decrease discomfort; it can also improve blood flow to the injured area, promoting faster recovery and pain relief.

For complete resolution of your tennis elbow, you’ll need a combination of rest, movement, nutrition, and holistic care. While these remedies can help, professional chiropractic care and targeted rehab therapies can speed up recovery and prevent future injuries. At our office, we specialize in natural pain relief through chiropractic adjustments, cold laser therapy, massage therapy, and rehabilitation exercises to help you heal faster. Call us at 714 540 6792 or visit our website at www.atlaswellness.com to find out more.