Tennis elbow is an inflammation that occurs in the elbow tendons and is not only suffered by athletes. Although treatment to soothe tennis elbow often requires specialists, natural remedies can be used as first aid to help reduce inflammation and relieve pain in the joint.
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What is tennis elbow?
Lateral epicondylitis, better known as tennis elbow, is a disease that occurs in the elbow when it is subjected to excessive use, according to this study from the Dr. Peset University Hospital (Valencia).
Generally, athletes who play tennis often suffer from this disease. However, any activity that involves continuous use of this joint carries the risk of suffering from it.
When you have tennis elbow, the tendons between your forearm muscles and the outside of your elbow become inflamed. This occurs when specific movements are repeated frequently, leading to pain and tenderness in the elbow.
To calm tennis elbow, the assistance of physiotherapists is needed (as suggested by this study carried out by the San Antonio de Murcia Catholic University) and even surgeons when the injury is extreme.
Natural remedies to soothe tennis elbow
Natural remedies are also an excellent option for calming tennis elbow and, even in the mildest cases, to control it completely. Here we bring you five of them.
1. Ginger compresses
Ginger has multiple properties used by natural medicine to treat different diseases. It is used to relieve colds, and thanks to its anti-inflammatory properties, it reduces inflammation in muscles and tendons. This research from the University of Isfahan (Iran) confirms this.
Ingredients
- Four tablespoons grated ginger (60 g)
- One cotton bag
- One glass of hot water (200 ml)
What should you do?
- First, grate the ginger until you get four tablespoons.
- Then, wrap the ginger in a cotton bag and soak the compress in hot water for one minute.
- Next, take the compress out of the water and let it cool.
- Finally, apply to the affected area for 15 minutes and repeat until you get some improvement.
2. Hydrotherapy
Hydrotherapy to soothe tennis elbow consists of using hot and cold water compresses on the affected area. The heat relieves pain and activates circulation, while the cold water reduces inflammation in muscles and tendons.
Do not forget to read: Hydrotherapy for Babies: discover its advantages
Ingredients
- One zip lock bag
- Two thin towels
- Two containers
- Ice cubes
- 2 cups of water (500 ml)
What should you do?
- First, heat enough water in a container, pour it into a bag, and close it tightly.
- Then, wrap the bag in a towel.
- In another towel, wrap a sizeable amount of ice cubes.
- Next, apply the warm compress to the elbow for three minutes.
- Then, remove the hot compress and apply the cold one for a minute.
- Finally, alternate both for half an hour.
3. Turmeric
Curcumin, an ingredient in turmeric, has anti-inflammatory properties, according to this study from Central Michigan University. Like ginger, it also acts as a natural pain reliever. In addition, it contains many antioxidants that accelerate the healing of injuries, which is why it is widely used to treat joints.
Ingredients
- One tablespoon of turmeric powder (15 g)
- 1 cup of milk (250ml)
- ½ tablespoon of honey (12 g)
What should you do?
- First, in a cup of liquid milk, add a tablespoon of turmeric and mix it.
- Next, heat the mixture over low heat and add the honey.
- Lastly, drink one cup in the morning and one at night for at least two weeks.
4. Infusion of St. John’s wort
St. John’s wort is a plant widely used by naturopathic medicine to reduce inflammation. It has very outstanding anti-inflammatory and analgesic properties. Thanks to its easy use, it can be used as an infusion, through compresses, or in supplements.
Ingredients
- Two tablespoons of crushed St. John’s wort leaves (30 g)
- 1 cup of water (250ml)
- Sweetener (to taste)
What should you do?
- First, heat a cup of water, and add the tablespoons of St. John’s wort when it is about to boil.
- Then turn off the heat and let it rest.
- Then strain the mixture.
- Finally, sweeten to taste and drink at least two cups a day.
5. Garlic compresses
Garlic is known to activate circulation and treat cardiovascular diseases. Also, because it contains many antioxidants, anti-inflammatory compounds, and sulfur, it is a natural remedy to soothe tennis elbow. This study confirms this by the National Institute of Psychiatry “Ramón de la Fuente” (Mexico).
The downside some will see in garlic is its pungent smell, but compared to its benefits, it’s worth it.
Ingredients
- Five garlic cloves
- Towels
What should you do?
- First, peel the garlic.
- Then, mash them into a paste.
- Then, apply it to the affected area and place the towel over it.
- Finally, let it act for 20 minutes.
Elbows are exposed to many muscle injuries. It is best to avoid sudden movements and take all necessary safety precautions. However, when damage occurs, knowing how to act to give first aid and relieve pain is good.
Natural home remedies help a lot when it comes to calming tennis elbow and reducing inflammation. If you are not relieved, do not hesitate to see a specialist.